Halibut with Herbs & Capers

 

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

- 1/4 cup chopped onion

- 1/4 cup fresh flat-leaf parsley

- 1 tablespoon fresh cilantro leaves

- 2 teaspoons freshly grated lemon zest

- 1 tablespoon fresh lemon juice

- 1 tablespoon chopped pitted green olives

- 2 teaspoons drained capers, rinsed

- 1 clove garlic, minced

- 1/8 teaspoon freshly ground pepper

- 2 tablespoons extra-virgin olive oil

- 1 pound halibut fillet, cut into 4 portions

Instructions for making:

1. Place 1/4 cup chopped onion, 1/4 cup fresh flat-leaf parsley, 1 tbsp. Cilantro leaves, 2 tsp. Grated lemon zest, 1 tsp. lemon juice, 1 tbsp. Chopped pitted green olives, 2 tsp. Rinsed capers, 1 minced clove garlic and 1/8 tsp freshly ground pepper in a food processor; pulse several times to chop. Add 2 tbsp. extra-virgin olive oil and process, scraping down the sides several times, until a pesto-like paste forms.

2. Pat 1 pound halibut with the herb paste. Cover and refrigerate for 30 minutes.

3. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. 

4. Serve hot or at room temperature.

Nutritional Information per servings:

- 199 calories

- 10 total fat (1 g sat)

- 36 mg cholesterol

- 2 g carbohydrate

- 24 g protein

- 1 g fiber

- 125 mg sodium

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