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RECIPE

Halibut with tomato basil salsa


SERVES 4

Ingredients
2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces
Halibut with tomato basil salsa
Dietitian's Tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.

Directions

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Nutritional Analysis (per serving)
Calories 160
Protein 24 g
Carbohydrate 3 g
Total fat 5 g
Saturated fat 1 g
Monounsaturated fat 3 g
Cholesterol 36 mg
Sodium 65 mg
Fiber 1 g
Potassium 672 mg
Calcium 66 mg

Mayo Clinic Healthy Weight Pyramid Servings
Vegetables 1
Protein and dairy 1
Fats 1

Source: This recipe is taken from the Healthy Recipe Center on MayoClinic.com.


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