Scandinavian Baked Halibut Dinner (5-A-Day)
" 1-1/2 pounds halibut fillets or steaks, cut 1-1/2 inches
thick
" 1 tablespoon flour
" White or freshly ground black pepper
" Juice of 1 Sunkist lemon (3 tablespoons)
" 2 tablespoons white wine
" 12 cherry tomatoes
" 12 small white new potatoes (about 1 pound), unpeeled,
steamed*
" 3 tablespoons finely chopped fresh dill or 2 teaspoons
dried dill weed
" Grated peel of 1/2 Sunkist lemon
" 1 tablespoon unsalted margarine, melted
Makes 4 servings.
Preheat oven to 425o F. Cut fish into serving-size pieces; lightly
dust with flour and sprinkle with pepper. In large non-stick oven-proof
skillet, sprayed with no-stick cooking spray, sauté fish
for about 2 minutes on each side. Sprinkle with lemon juice and
wine. Surround fish with tomatoes and cooked potatoes. Sprinkle
with 2 tablespoons fresh dill. Bake, uncovered, 10 minutes, or
until fish is opaque and flakes easily with fork. Remove from
oven; sprinkle with remaining dill and lemon peel. Drizzle margarine
over potatoes. Serve with lemon wedges, if desired.
*Three medium size new potatoes, quartered and steamed, can be
substituted. To steam potatoes, cook, tightly covered, on steamer
rack over boiling water for 12 to 15 minutes, or until just tender.
Nutrition information for one serving: 488 calories (10% from
fat, 2% from saturated fat), 39 g protein, 5 g fat, 70 g carbohydrate,
90 mg cholesterol, 170 mg sodium, 7 g dietary fiber, 1677 mg potassium,
% DV-vitamin C-78%, iron-22%.
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