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Halibut Picante

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

Your rating: None Average: 4.9 (7 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

Makes: 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

Ethnic/Regional
Central/South American
Latin American
Mexican
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Quick (total 30 min. or less)
Type of Dish
Main dish, fish/seafood
Publication
The EatingWell Diabetes Cookbook (2005)
March/April 1999
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