Baked Halibut with Mustard Crumbs
(makes 4 servings)
|butter-flavored cooking spray|
|1 1/4||pounds (675 g) halibut steaks, 1 inch (2.5 cm)thick, cut into 4 equal serving pieces|
|1||tablespoon (15 ml) fresh lemon juice|
|salt (optional) and freshly ground pepper to taste|
|1||cup fresh bread crumbs|
|1||tablespoon (15 ml) reduced-fat margarine, melted|
|2||teaspoons (10 ml) Dijon mustard|
|1/4||cup (59 ml) minced red onion|
|1||tablespoon (15 ml) minced fresh parsley|
|1/4||cup (59 ml) dry white wine or fat-free low-sodium canned chicken broth|
- Preheat oven to 400°F (205° C). Lightly spray a baking dish large enough to hold fish in a single layer with cooking spray.
- Rinse halibut; pat dry with paper towels. Place halibut in baking dish and sprinkle with lemon juice. Season with salt (if using) and pepper.
- In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red onion, and parsley. Pat crumb mixture on top of the halibut. Drizzle with the wine.
- Bake for 10 to 15 minutes, until fish flakes easily when tested with a fork. Serve at once.
|Per serving:||236 calories (23% calories from fat), 31 g protein, 6 g total fat (1.4 g saturated fat), 10 g carbohydrate, 1 g dietary fiber, 46 mg cholesterol, 240 mg sodium|
|Exchanges:||4 lean meat, 1/2 carbohydrate (1/2 bread/starch)|