Roasted Halibut with Pickled Beets (Stegte Helleflynder med Rødbeder)

Roasted Halibut with Pickled Beets (Stegte Helleflynder med Rødbeder)

Here delicate white fish is topped with crunchy breadcrumbs and diced pickled beets for a simple Danish dish that combines sweet, salty and sour flavors.

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

Serves Prep Time Total Time
8 25 min 40 min

Directions

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 Instruction

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

  • 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