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Ингредиенты
- Butter-flavored cooking spray as needed
- 1 1/4 lb halibut steaks, 1" thick cut 4 equal pcs
- 1 Tbsp. fresh lemon juice Salt (optional) Freshly-grnd black pepper to taste
- 1 c. fresh bread crumbs
- 1 Tbsp. reduced-fat margarine melted
- 2 tsp Dijon mustard
- 1/4 c. chopped red onion
- 1 Tbsp. chopped fresh parsley
- 1/4 c. dry white wine (or possibly fat-free low-sodium canned chicken broth)
Инструкции
- Preheat oven to 400 degrees. Lightly spray a baking dish large sufficient to hold fish in a single layer with cooking spray.
- Rinse halibut; pat dry with paper towels. Place halibut in baking dish and sprinkle with lemon juice. Season with salt (if using) and pepper.
- In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red onion, and parsley. Pat crumb mix on top of the halibut. Drizzle with the wine.
- Bake for 10 to 15 min, till fish flakes easily when tested with a fork. Serve at once.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 61g | |
| Recipe makes 4 servings | |
| Calories 151 | |
| Calories from Fat 39 | 26% |
| Total Fat 4.43g | 6% |
| Saturated Fat 0.87g | 3% |
| Trans Fat 0.52g | |
| Cholesterol 0mg | 0% |
| Sodium 261mg | 11% |
| Potassium 91mg | 3% |
| Total Carbs 21.0g | 6% |
| Dietary Fiber 1.4g | 5% |
| Sugars 2.44g | 2% |
| Protein 3.86g | 6% |
