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The Recipe Instructions |
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Ingredients
Butter-flavored cooking spray, as needed
1 1/4 lb halibut steaks, 1" thick, cut 4 equal pieces
1 tbsp fresh lemon juice
Salt, (optional)
Freshly-ground black pepper, to taste
1 cup fresh bread crumbs
1 tbsp reduced-fat margarine, melted
2 tsp Dijon mustard
1/4 cup minced red onion
1 tbsp minced fresh parsley
1/4 cup dry white wine
= (or fat-free low-sodium canned
chicken broth)
Directions
Preheat oven to 400 degrees. Lightly spray a baking dish large enough to
hold fish in a single layer with cooking spray.
Rinse halibut; pat dry with paper towels. Place halibut in baking dish and
sprinkle with lemon juice. Season with salt (if using) and pepper.
In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red
onion, and parsley. Pat crumb mixture on top of the halibut. Drizzle
with the wine.
Bake for 10 to 15 minutes, until fish flakes easily when tested with a
fork. Serve at once.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Lean Meat, 1/2 Carbohydrate (1/2 Bread/Starch).
Nutrition Facts: 236 calories (23% calories from fat), 31 g protein, 6 g
total fat (1.4 g saturated fat), 10 g carbohydrate, 1 g dietary fiber, 46
mg cholesterol, 240 mg sodium.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
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Per Serving (excluding unknown items): 47 Calories; 1g Fat (12.7% calories
from fat); 1g Protein; 7g Carbohydrate; 1g Dietary Fiber; trace
Cholesterol; 93mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Baked Halibut With Mustard Crumbs Recipe brought to you by Diet Recipes To-Go
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