Northwest Roasted Halibut

22 Aug

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 10 minutes

Ingredients

  • 4 4 – 6 ounces halibut fillets
  • Nonstick cooking spray
  • 2 tablespoons margarine, melted, but not hot
  • 3/4 cup finely chopped hazelnuts
  • 1 cup frozen mixed berries (blackberries, raspberries, blueberries, and/or strawberries) thawed
  • 1/2 teaspoon sugar

 

Preparation

  • Preheat oven to 400 F.
  • Thaw fish if frozen. Rinse fish; pat dry with paper towels. Spray a 15x10x1-inch baking pan with nonstick spray; set aside. In a shallow dish place margarine. In a second shallow dish place chopped hazelnuts. Dip fish in melted margarine. Coat both sides of fillets with nuts. Place coated fillets on prepared pan.
  • Bake for 8 to 10 minutes or until fish begins to flake when tested with a fork.
  • While the fish is roasting, puree the berries in a blender or a food processor. Pass the puree through a strainer to remove the seeds. Stir sugar into strained sauce. If desired, place the strained sauce in a small saucepan. Cook and stir over low heat until sauce is warm. Serve the sauce chilled or warmed with the fish.

 

Nutritional Information

Calories per serving: 361
Fat per serving: 24g
Saturated fat per   serving: 3g
Protein per serving: 28g
Carbohydrates per   serving: 11g
Fiber per serving: 4g
Cholesterol per serving: 36mg
Sodium per serving: 128mg

 

Source: Heart Healthy Online

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