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Halibut Picante

:  March/April 1999, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.8 (6 votes)

Fish cookery doesn’t get any easier than this. Look for the freshest fish you can find—just about any firm, mild white fish will be a fine foil for this spicy tomato sauce.


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Halibut Picante Recipe

4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/4 pounds halibut, striped bass or tilapia fillet, cut into 4 portions
  • 1 teaspoon ground cumin, divided
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 10-ounce can diced tomatoes with green chiles
  • 1/4 cup sliced green olives with pimientos
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon extra-virgin olive oil

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Preparation

  1. Preheat oven to 450°F. Coat a baking sheet with cooking spray. Arrange fish on baking sheet. Season with 1/2 teaspoon cumin, salt and pepper.
  2. Combine tomatoes, olives, cilantro, oil and the remaining 1/2 teaspoon cumin in a small bowl. Spoon over the fish.
  3. Bake the fish until flaky and opaque in the center, 12 to 15 minutes. Serve immediately.

Nutrition

Per serving: 188 calories; 7 g fat ( 1 g sat , 4 g mono ); 45 mg cholesterol; 4 g carbohydrates; 30 g protein; 1 g fiber; 758 mg sodium; 638 mg potassium.

Nutrition Bonus: Potassium (18% daily value).

Exchanges: 4 very lean meat, 1 fat (mono)


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Recipe Categories

Season
Winter
Fall
Summer
Spring
Health & Diet Considerations
High potassium
Healthy weight
Heart healthy
Low saturated fat
Low cholesterol
Low carbohydrate
Low calorie
Diabetes appropriate
Gluten free
Meal/Course
Dinner

Preparation/ Technique
Bake
Main Ingredient
Fish
Servings
4
Total Time
30 minutes or less
Ease of Preparation
Easy
Ethnic/Regional
Mexican
Latin American
Central/South American
Type of Dish
Main dish, fish/seafood
Style/Theme
Quick (total 30 min. or less)
Publication
The EatingWell Diabetes Cookbook (2005)
March/April 1999
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