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July 16, 2006
Baked Halibut with Vegetables
4 (6-ounce) halibut fillets
Cooking spray
1 tablespoon lemon juice
2 teaspoons chopped fresh dill
1 cup coarsely chopped tomato
1/2 cup sliced green onions
1/2 cup coarsely chopped red bell pepper
1/2 cup coarsely chopped green bell pepper
1/2 cup coarsely chopped yellow bell pepper
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup (2 ounces) shredded Jarlsberg cheese
1/2 cup dry white wine
Preheat oven to 425º.
Place fish in a 13 x 9-inch baking dish coated with cooking spray. Drizzle with lemon juice; sprinkle with dill. Top with tomato and next 6 ingredients (tomato through black pepper); sprinkle with cheese. Pour wine into dish; cover with foil. Bake at 425º for 25 minutes or until fish flakes easily when tested with a fork.
Yield: 4 servings (serving size: 1 fillet and 1/2 cup vegetables)
CALORIES 300(26% from fat); FAT 8.7g (sat 3.5g,mono 2.5g,poly 1.5g); PROTEIN 41.1g; CHOLESTEROL 70mg; CALCIUM 250mg; SODIUM 435mg; FIBER 1.9g; IRON 2.1mg; CARBOHYDRATE 7.9g
Posted by carcharhinid at July 16, 2006 07:55 PM