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Here delicate white fish is topped with crunchy breadcrumbs and diced pickled beets for a simple Danish dish that combines sweet, salty and sour flavors.

Source: EatingWell Magazine, May/June 2008




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425F. Coat a 9-by-13-inch baking dish with cooking spray.

  • To make breadcrumbs, grate bread through the large holes of a box grater; place the crumbs in a small bowl and toss with 2 teaspoons oil.

  • Heat the remaining 2 teaspoons oil in a medium nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, 2 to 3 minutes. Pour in lemon juice and bring to a boil, stirring gently; remove from the heat and add butter. Swirl the pan, letting the butter melt and slightly thicken the sauce. Stir in capers.

  • Sprinkle fish with salt and place in the prepared baking dish. Pour the pan sauce over the fish and sprinkle with the breadcrumbs.

  • Bake the fish until it is opaque in the center, 15 to 18 minutes. Serve each portion topped with about 3 tablespoons pickled beets.


Make Ahead Tip: Prepare the breadcrumbs (Step 2) up to 2 days ahead; store at room temperature in a plastic bag.

Ingredient Note: Just about any fish will take to this treatment beautifully. If using halibut, ask for wild-caught fish from the Pacific; it is more sustainably fished and has a larger, more stable population, according to the Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Nutrition Facts

185 calories; protein 22.5g; carbohydrates 11.6g; dietary fiber 1.2g; sugars 5.3g; fat 5.2g; saturated fat 1.3g; cholesterol 58.1mg; vitamin a iu 236.6IU; vitamin c 5.6mg; folate 48.2mcg; calcium 23.5mg; iron 0.8mg; magnesium 39.3mg; potassium 635.3mg; sodium 232.5mg; thiamin 0.1mg.

1 vegetable, 3 lean meat, 1 fat