Post by JJ Judkins on Jul 10, 2006 16:16:08 GMT -6
* Exported from MasterCook *
Halibut with Tomato-Lemon-caper Coulis
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Diabetic Entree
Seafood
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
20 ounces halibut steaks Four 5-ounce -- boneless 1 tablespoon olive oil
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper 6 medium garlic cloves minced
8 large plum tomatoes seeded and diced
1 large lemon peeled and sectioned
2 tablespoons minced fresh basil
1 tablespoon capers rinsed drained
1 teaspoon balsamic vinegar
8 cups broccoli florets (rabe) chopped trimmed washed
Preheat oven to 400°F.
To prepare halibut, brush each halibut steak with 3/4 teaspoon of the
oil; sprinkle with salt and pepper. Arrange fish in shallow baking dish
just large enough to hold fish in a single layer; bake 10-12 mins, until
fish flakes easily when tested with fork.
Meanwhile, to prepare coulis, in medium nonstick skillet, heat remaining
1 teaspoon oil; add two-thirds of the garlic. Cook over medium-high
heat, stirring constantly, until tender. Add tomatoes, lemon, basil and
capers; cook, stirring frequently, 3 mins, until tomatoes are softened.
Stir in vinegar. Remove from heat; keep warm.
Rinse broccoli rabe with cold water; do not dry. In large pot, combine
wet broccoli rabe and remaining garlic; cook over medium-high heat,
covered, 2-3 mins, until broccoli rabe is wilted. Drain.
Divide broccoli rabe evenly among 4 plates; top each portion with 1
halibut steak and one-fourth of the warm coulis.
Per Serving: 275 Cals; 9g Fat (27.2% cals from fat); 35g Protein; 17g
Carb; 6g Dietary Fiber; 45mg Chol; 281mg Sod
Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1
Fat; 0 Other Carbs.
NOTES : SERVING (1/2 CUP BROCCOLI RABE, 1 HALIBUT STEAK, 1/3 CUP COULIS)
Recipe from Weight Watchers New 365 Day Menu Cookbook
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Per Serving (excluding unknown items): 10 Calories; 1g Fat (93.7% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 133mg Sodium. Exchanges: 0 Vegetable; 0 Fruit; 0 Fat.
NOTES :
Recipe imported to MasterCook by JJ 10 Jul 2006 at 5:14:09 PM
Recipes: moonrunner.proboards2.com
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0