Source:  Countertop Magician
by Jyl Steinback, America's Healthiest Mom 

 

Serves:  4

 

1/3 cup quick-cooking couscous	2 tsp. minced garlic
1˝ lb. halibut fillets	14˝ oz. can Italian-style diced
1 small zucchini, sliced	tomatoes, undrained
1 small yellow squash, sliced	1˝ tsp. Italian seasoning
˝ cup sliced fresh mushrooms	1/8 tsp. cayenne pepper
1 cup sliced onion

 

Cook couscous according to directions; set aside. Arrange halibut fillets in a shallow microwave-safe baking dish. Cover with plastic wrap and vent at one corner. Microwave on High 6 to 8 minutes, until fish flakes easily with a fork. Remove from microwave, keep covered, and let stand while preparing remaining ingredients. Combine zucchini, yellow squash, mushrooms, onion, and garlic in microwave-safe baking dish; cover with plastic wrap and vent at one corner. Microwave on High 3 to 4 minutes, until vegetables are tender. Pour tomatoes over top and sprinkle with Italian seasoning and cayenne pepper; carefully stir to mix. Cover and vent at one corner; microwave on High 2 to 4 minutes, until vegetable mixture becomes thick; stir two to three times while cooking if microwave does not have a rotating dish. Place ˝ cup couscous on each dinner plate; top with fish and cover with some sauce. Serve remaining sauce on side.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	334	5 very lean meats	1
Fat	4.4 g	3 vegetables
Carbohydrates	32 g
Protein	41 g
Cholesterol	54 mg
Dietary Fiber	7 g
Sodium	512 mg