Creole-Sauced Halibut

Creole-Sauced Halibut
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetes & Heart Healthy Recipes. Recipe Credit: . Photo Credit: Mittera.
Summary
Tender baked fish fillets are topped with a sauce that starts with the “holy trinity” of onion, celery, and bell pepper, then builds flavor with the addition of tomatoes, green onions, capers, and a touch of hot-pepper sauce. Serve this with brown or wild rice and a fresh salad like Chopped Veggie Salad with Feta.
  • Prep time
    20 min
  • Cook time
    20 min
  • Servings
    4 Servings
  • Serving size
    3 oz fish and 1/2 cup sauce
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    3 oz fish and 1/2 cup sauce
  • Amount per serving Calories 220

  • Total Fat 7g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 100mg
  • Sodium 410mg
  • Total Carbohydrate 11g
    • Dietary Fiber 3g
    • Total Sugars 4g
    • Added Sugars 0g
  • Protein 31g
  • Potassium 950mg
  • Phosphorus 390mg

Choices/Exchanges: 2 Vegetable, 4 Lean protein

Ingredients

Ingredients

  • nonstick cooking spray
    1
  • halibut
    4 fillets (about 20 oz total)
  • large onion (chopped)
    1
  • green bell pepper (chopped)
    1
  • celery (chopped)
    1 1/2 stalks
  • dried thyme
    1 tsp
  • garlic (minced)
    1 clove
  • diced grape or cherry tomatoes
    1 cup
  • finely chopped green onion
    1/4 cup
  • capers (drained)
    2 tbsp
  • chopped fresh parsley
    1/4 cup
  • margarine
    2 tbsp
  • Louisiana-style hot sauce
    to taste
  • salt
    1/4 tsp
Directions

Directions

  1. Preheat the oven to 400°F. Lightly spray a baking sheet with cooking spray.

  2. Place the fish with the skin side down on the baking sheet. Bake for 18–20 minutes, or until the fish flakes easily when tested with a fork.

  3. Meanwhile, lightly spray a large skillet with cooking spray. Cook the onion, bell pepper, celery, thyme, and garlic over medium-high heat for 3 minutes, or until the onion is soft, stirring occasionally.

  4. Stir the tomatoes, green onions, and capers into the bell pepper mixture. Cook for 2 minutes, or until the tomatoes are soft, stirring constantly. Remove from the heat.

  5. Stir in the remaining ingredients. Cover to keep warm.

  6. When the fish is cooked, transfer it to serving plates. Spoon the bell pepper mixture over the fish.

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