Creole-Sauced Halibut

Photo of prepared recipe Creole-Sauced Halibut

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 dark green leafy salad.

 

Ingredients

Servings 4, Serving Size 3 oz fish and 1/2 cup sauce, Prep Time 20 minutes, Cooking Time 20 minutes

  • Cooking spray
  • 4 halibut fillets with skin (about 5 oz each), rinsed and patted dry
  • 1 large onion, chopped
  • 1 medium green bell pepper, chopped
  • 1 1/2 medium ribs of celery, chopped
  • 1 teaspoon dried thyme, crumbled
  • 1 medium garlic clove, minced
  • 1 cup diced grape tomatoes or cherry tomatoes
  • 1/4 cup finely chopped green onions
  • 2 tablespoon capers, drained
  • 1/4 cup chopped fresh parsley
  • 2 tablespoon light tub margarine
  • 1/2 teaspoon red hot-pepper sauce, or to taste
  • 1/4 teaspoon salt

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.

Exchanges/Choices

2 Vegetable, 4 Lean Protein

Nutrition Facts

Calories 220
    Calories from Fat 60
Total Fat 7 g
    Saturated Fat 1.5 g
    Trans Fat 0 g
    Polyunsaturated Fat 2.5 g
    Monounsaturated Fat 2.5 g
Cholesterol 100 mg
Sodium 410 mg
Potassium 950 mg
Total Carbohydrate 11 g
    Dietary Fiber 3 g
    Sugars 4 g
    Added Sugar 0 g
Protein 31 g
Phosphorus 385 mg

 
This recipe is from Diabetes & Heart-Healthy Recipes published by the American Diabetes Association. ©2019 American Diabetes Association and the American Heart Association. All rights reserved. Available at ShopDiabetes, ShopHeart, and local retailers nationwide.