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Red Pepper-Sauced Halibut

Source: MealsMatter.org
The Best Milk Recipes in America

For special family dinners, serve this impressive dish with rice pilaf. The tangy red-pepper sauce is also great with pasta.

Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Vegetarian
Nutrition Content: Good Source of Calcium
Meal Type: Entree

Ingredients
4 Fresh or frozen halibut steaks (about 4 oz. each)
1/3 cup Finely chopped onion
1 Large clove garlic, minced
1 tbsp Butter
2 tsp All purpose flour
1/4 tsp Dried oregano or basil, crushed
1/8 tsp Salt
3/4 cup Lowfat milk
1/2 cup Chopped roasted red sweet peppers (use purchased roasted red sweet peppers)
2 tsp Tomato paste

Preparation
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 1/8 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 ;
Total Fat: 6 g ;
Saturated Fat: 3 g ;
Polyunsaturated Fat: 1 g ;
Carbohydrates: 6 g ;
Protein: 26 g ;
Vitamin A: 1519 IU ;
Vitamin C: 383 mg ;
Calcium: 123 mg ;
Sodium: 259 mg ;
Iron: 1 mg ;
Fiber: 1 g