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Halibut Picante

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

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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

Makes: 4 servings

Active Time:

Total Time:

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

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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