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Fine flavor with little fat

(ran SP edition)

Halibut with braised vegetables has only about 2 grams of fat per serving, but the fine flavor of the fish, garnished with juicy vegetables, makes this a rich and satisfying dish.

The recipe is from Betty Crocker's Healthy and Hearty Cooking (Macmillan, $24.95), which features about 400 recipes from appetizers to desserts to help feed the family with a smart eye on nutrition as well as good taste.

A cook's note with this recipe points out that, for food safety reasons, the editors recommend cooking fish to an internal temperature of 160 degrees.

Halibut with Braised Vegetables

2 cups finely chopped onions (about 2 large)

{ cup tomato juice

{ cup apple juice

2 cloves garlic, finely chopped

1 cup chopped red or green bell pepper (about 1 medium)

1 cup cooked fresh, frozen (thawed) or canned (drained) whole kernel corn (about 2 medium ears)

{ cup sliced green onions (about 5 medium)

2 tablespoons lime juice

1 tablespoon Dijon mustard

\ teaspoon salt

\ teaspoon celery seed

\ teaspoon pepper

Nonstick cooking spray

1{ pounds halibut or other lean fish fillets, cut into 6 serving pieces

Heat onions, tomato juice, apple juice and garlic to boiling point in 2-quart saucepan; reduce heat to medium. Cook uncovered about 10 minutes, stirring occasionally, until most of the liquid has evaporated. Stir in remaining ingredients except fish. Cook uncovered 6-8 minutes or until corn is tender. Cover and remove from heat.

Set oven control to broil. Spray broiler pan rack with nonstick cooking spray. Place fish on rack in broiler pan. Broil with tops about 4 inches from heat about 10 minutes, or until fish flakes easily with fork. Serve with vegetables.

Makes 6 servings. Per serving: 175 calories, 1 gm fat (1 gm saturated fat), 60 mg cholesterol, 290 mg sodium, 16 gm carbohydrate, 3 gm dietary fiber, 23 gm protein.

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