Red Pepper Sauced Halibut
Author: 
Recipe type: Entrees
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
For special family dinners, serve this impressive dish with rice pilaf. The tangy red-pepper sauce is also great with pasta. Good Source of Calcium.
Ingredients
  • 4 Fresh or frozen halibut steaks (about 4 oz. each)
  • ⅓ cup Finely chopped onion
  • 1 Large clove garlic, minced
  • 1 tbsp Butter
  • 2 tsp All purpose flour
  • ¼ tsp Dried oregano or basil, crushed
  • ⅛ tsp Salt
  • ¾ cup Lowfat milk
  • ½ cup Chopped roasted red sweet peppers (use purchased roasted red sweet peppers)
  • 2 tsp Tomato paste
Instructions
  1. Thaw fish, if frozen. Skin fish, if desired. Season fish with salt and pepper; place in lightly greased shallow baking pan. Bake at 400 for 12-15 minutes or until fish flakes when tested with a fork.
  2. Meanwhile, in a large skillet, cook the onion and garlic in butter until tender. Stir in flour, dried oregano or basil, and ⅛ tsp salt. Add milk all at once. Cook and stir until slightly thickened and bubbly.
  3. Stir in roasted red peppers and tomato paste; heat through. Serve over fish. If desired, garnish with fresh oregano.
Nutrition Information
Calories: 189 Fat: 6g Saturated fat: 3g Unsaturated fat: 1g Carbohydrates: 6g Sodium: 259mg Fiber: 1g Protein: 26g
Recipe by Defeat Diabetes Foundation at http://www.defeatdiabetes.org/red-pepper-sauced-halibut/