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Recipe: Halibut with tomato basil salsa

Recipe: Halibut with tomato basil salsa

You can bake or grill halibut. Top it with tomato basil salsa for a flavor boost.

Like cod, flounder and perch, halibut is a lean fish, with less than 2.5 percent fat by weight.


Directions

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.


Ingredients
  • 2 tomatoes, diced
  • 2 tablespoons fresh basil, chopped
  • 1 teaspoon fresh oregano, chopped
  • 1 tablespoon minced garlic
  • 2 teaspoons extra-virgin olive oil
  • 4 halibut fillets, each 4 ounces

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories128 
Carbohydrate3 g 
Cholesterol55 mg 
Fiber1 g 
Monounsaturatedfat2 g 
Potassium 
Protein22 g 
Saturatedfat1 g 
Servingsize1 fillet 
Sodium81 mg 
TotalFat4 g 

2014-05-15

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