Ingredients
- 2 slices slightly stale whole-wheat or rye bread
- 4 teaspoons extra-virgin olive oil, or canola oil, divided
- 1/2 cup finely chopped shallot
- 1/3 cup fresh lemon juice
- 2 teaspoons butter
- 1 tablespoon capers, rinsed
- 2 pounds Pacific halibut, or other firm-fleshed fish (see Ingredient Note), cut into 8 pieces
- 1/4 teaspoon salt
- 1 16-ounce j sliced pickled beets, drained and diced
Cooking Directions
Step 1
Preheat oven to 425ºF. Coat a 9-by-13-inch baking dish with cooking spray.
Step 2
To make breadcrumbs, grate bread through the large holes of a box grater; place the crumbs in a small bowl and toss with 2 teaspoons oil.
Step 3
Heat the remaining 2 teaspoons oil in a medium nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, 2 to 3 minutes. Pour in lemon juice and bring to a boil, stirring gently; remove from the heat and add butter. Swirl the pan, letting the butter melt and slightly thicken the sauce. Stir in capers.
Step 4
Sprinkle fish with salt and place in the prepared baking dish. Pour the pan sauce over the fish and sprinkle with the breadcrumbs.
Step 5
Bake the fish until it is opaque in the center, 15 to 18 minutes. Serve each portion topped with about 3 tablespoons pickled beets.
Nutrition Info
- Serving: Per serving
- Calories: 207
- Carbohydrates: 12g
- Fat: 6g
- Protein: 25g
- Dietary Fiber: 1g
- Saturated Fat: 1g
- Monounsaturated Fat: 3g
- Cholesterol: 39mg
- Potassium: 654mg
- Sodium: 221mg
- Exchanges: 1 vegetable, 3 lean meat, 1 fat
- Carbohydrate Servings: 1