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Creole-Sauced Halibut
20 min prep time
20 min cook time
4servings
Recipe by
American Diabetes Association and American Heart Association
Source
Diabetes & Heart Healthy Recipes
Photo by
Mittera
How to Make Creole-Sauced Halibut
Tender baked fish fillets are topped with a sauce that starts with the “holy trinity” of onion, celery, and bell pepper, then builds flavor with the addition of tomatoes, green onions, capers, and a touch of hot-pepper sauce. Serve this with brown or wild rice and a fresh salad like Chopped Veggie Salad with Feta.
20 min prep time
20 min cook time
4servings
3 oz fish and 1/2 cup sauce
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Step-By-Step Instructions:
- Preheat the oven to 400°F. Lightly spray a baking sheet with cooking spray.
- Place the fish with the skin side down on the baking sheet. Bake for 18–20 minutes, or until the fish flakes easily when tested with a fork.
- Meanwhile, lightly spray a large skillet with cooking spray. Cook the onion, bell pepper, celery, thyme, and garlic over medium-high heat for 3 minutes, or until the onion is soft, stirring occasionally.
- Stir the tomatoes, green onions, and capers into the bell pepper mixture. Cook for 2 minutes, or until the tomatoes are soft, stirring constantly. Remove from the heat.
- Stir in the remaining ingredients. Cover to keep warm.
- When the fish is cooked, transfer it to serving plates. Spoon the bell pepper mixture over the fish.
Nutrition facts
4 Servings
-
Serving Size
3 oz fish and 1/2 cup sauce
- Amount per serving Calories 220
-
Total Fat
7g
- Saturated Fat 1.5g
- Trans Fats 0g
- Cholesterol 100mg
- Sodium 410mg
-
Total Carbohydrate
11g
- Dietary Fiber 3g
- Total Sugars 4g
- Added Sugars 0g
- Protein 31g
- Potassium 950mg
- Phosphorous 385mg
Ingredients
nonstick cooking spray
1
halibut
4 fillets (about 20 oz total)
large onion (chopped)
1
green bell pepper (chopped)
1
celery (chopped)
1 1/2 stalks
dried thyme
1 tsp
garlic (minced)
1 clove
diced grape or cherry tomatoes
1 cup
finely chopped green onion
1/4 cup
capers (drained)
2 tbsp
chopped fresh parsley
1/4 cup
margarine
2 tbsp
Louisiana-style hot sauce
to taste
salt
1/4 tsp
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