Halibut with Herbs & Capers

Halibut with Herbs & Capers

A vibrant herb paste brings robust flavor to a delicate fish.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Potassium Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 10 min 40 min

Directions

Ingredients

  • 1/4 cup chopped onion
  • 1/4 cup fresh parsley leaves
  • 1 tablespoon fresh cilantro leaves
  • 2 teaspoons freshly grated lemon zest
  • 1 tablespoon lemon juice, juice
  • 1 tablespoon chopped pitted green olives
  • 2 teaspoons drained capers, rinsed
  • 1 clove garlic, minced
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoon extra-virgin olive oil
  • 1 1-pound halibut fillet, cut into 4 portions

Cooking Instruction

Step 1

Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic and pepper in a food processor; pulse several times to chop. Add oil and process, scraping down the sides several times, until a pesto-like paste forms. Pat halibut with the herb paste. Cover and refrigerate for 30 minutes.

Step 2

Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. Serve immediately.


Nutrition

  • Serving: Per serving
  • Calories: 199
  • Carbohydrates: 2g
  • Fat: 10g
  • Protein: 24g
  • Dietary Fiber: 1g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 6g
  • Cholesterol: 36mg
  • Potassium: 557mg
  • Sodium: 125mg
  • Exchanges: 3 very lean meat, 2 fat (mono)
  • Carbohydrate Servings: 0

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