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Ингредиенты
- 3 x 1 inch thick halibut fillets or possibly lean whitefish about 1 1/2pounds, 1-inch thick
- 1/3 c. orange juice
- 1/4 c. lemon juice
- 1 tsp dry whole basil
- 1 tsp dry tarragon whole
- 1 tsp curry pwdr
- 1/8 tsp grnd red pepper Vegetable cooking spray
- 1 Tbsp. extra virgin olive oil divided
- 3 Tbsp. Dijon mustard
- 2 Tbsp. purple onions chopped
- 2 Tbsp. fresh parsley chopped
- 1 Tbsp. capers liquid removed
Инструкции
- Cut each fish steak in half crosswise; throw away bone. Place in large, shallow non-metal dish; set aside.
- Combine next 6 ingredients; pour over fish, turning to coat. Cover; marinate in refrigerator for 1 hour, turning once. Remove fish from marinade; reserve marinade. Place fish on rack, coated with cooking spray; place rack in a shallow roasting pan. Brush with 1/4 teaspoon extra virgin olive oil; broil 4" from heat source, 5 min.
- Turn fish, and brush with 1/4 teaspoon extra virgin olive oil. Broil an additional 3 minutesuntil fish flakes easily. Arrange on serving platter; keep hot. Combine reserved marinade, remaining 2 1/2 teaspoon extra virgin olive oil and mustard in saucepan.
- Place over Medium heat; cook till smooth, stirring with a wire whisk. Add in onion, parsley and capers; reduce heat; simmer, uncovered, 2 min, stirring occasionally. Spoon sauce over fish.
- Yield; 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 109g | |
| Recipe makes 6 servings | |
| Calories 112 | |
| Calories from Fat 37 | 33% |
| Total Fat 4.22g | 5% |
| Saturated Fat 0.57g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 22mg | 7% |
| Sodium 166mg | 7% |
| Potassium 378mg | 11% |
| Total Carbs 3.44g | 1% |
| Dietary Fiber 0.6g | 2% |
| Sugars 1.7g | 1% |
| Protein 14.79g | 24% |
