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EatingWell
Pan-Seared Halibut with Creamed Corn & Tomatoes
For this healthy fish recipe, you steep corncobs in milk; the resulting "stock" boosts the intensity of made-from-scratch creamed corn, plus extra starch from the corn contributes to its thick texture. This recipe calls for halibut--line-caught from the Pacific Ocean is the most sustainable option. Can't find it? Swap in Pacific cod or U.S. farmed tilapia instead. Serve this summery combination of seared fish, corn, tomatoes and basil for weeknight family dinners or to company on the weekends.

Ingredients
Directions
Nutrition Facts
Serving Size:
4 oz. halibut, 1/2 cup corn & 1/2 cup tomatoes Per Serving:
422 calories; protein 35.3g; carbohydrates 34.8g; dietary fiber 4g; sugars 14.7g; fat 17.2g; saturated fat 5.7g; cholesterol 88.4mg; vitamin a iu 1906.8IU; vitamin c 27.6mg; folate 101.3mcg; calcium 165.3mg; iron 1.6mg; magnesium 100.9mg; potassium 1395.7mg; sodium 641.1mg; thiamin 0.4mg.
Exchanges:
3 1/2 lean protein, 2 fat, 1 1/2 vegetable, 1 starch, 1/2 high-fat protein
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