By Linda Gassenheimer / Tribune News Service
I easily found these ingredients for this lemon-flavored fish dinner. Halibut is a firm, white fish with a mild flavor. Fresh lemon sauce brightens the fish. If halibut is not available, any firm white fish such as cod or mahi-mahi can be used. Look for the freshest fish available. Or, I like to keep fish that is flash frozen when caught in my freezer. This way I can be sure to have some on hand.
The best way to defrost fish is to place it in the refrigerator overnight. It slowly defrosts this way, preventing crystals forming that can damage the texture. If you are in a hurry, place the wrapped fish in a bowl of cold water and change the water every 30 minutes. Don’t thaw it in warm water or in the microwave oven.
Helpful hints:
■ Olive bread or any other type of bread will go well with this recipe.
■ Sliced olives can be used instead of capers.
Countdown:
■ Make zucchini salad and set aside.
■ Make lemon dressing for the halibut.
■ Saute halibut.
Shopping list: 1 lemon, ¾ pound halibut, 1 small bottle capers, 2 small zucchini, 1 package cherry tomatoes, 1 bottle dried oregano and 1 whole wheat baguette.
Staples: Olive oil, reduced-fat salad dressing, salt and black peppercorns.
Lemon-flavored halibut
2 teaspoons lemon zest
1 tablespoon lemon juice
1 tablespoon olive oil, divided use
¾ pound halibut
2 tablespoons capers, drained
Salt and freshly ground black pepper
2 slices whole wheat baguette
Mix lemon zest, lemon juice and ½ tablespoon olive oil in a small bowl and set aside. Heat remaining ½ tablespoon oil in a nonstick skillet over medium-high heat and add halibut. Saute 4 minutes, turn over and saute another 4 minutes for ¾-inch fillet. A meat thermometer should read 145 degrees. Remove fish from skillet. Spoon lemon mixture over fish and sprinkle capers on top. Serve bread on the side.
Makes 2 servings. Nutrition per serving: 319 calories (33% from fat), 11.8 grams fat (1.8 grams saturated, 4.7 grams monounsaturated), 54 milligrams cholesterol, 39.1 grams protein, 12.2 grams carbohydrates, 2.2 grams fiber, 391 milligrams sodium.
Warm zucchini salad
2 small zucchini, about 3 cups when sliced
2 cups cherry tomatoes, cut in half
1 teaspoon dried oregano
3 tablespoons reduced-fat oil and vinegar dressing
Cut zucchini in half lengthwise. If the zucchini are large, cut them in half lengthwise again. Then cut into 1-inch slices. Place in a microwave-safe bowl and microwave on high 4 minutes or until soft. Remove from microwave and add the tomatoes, oregano and dressing. Toss well.
Makes 2 servings. Nutrition per serving: 79 calories (27% from fat), 2.4 grams fat (0.3 grams saturated, 0.6 grams monounsaturated), 1.5 milligrams cholesterol, 3.8 grams protein, 13.7 grams carbohydrates, 4.1 grams fiber, 29 milligrams sodium.
Linda Gassenheimer is the author, most recently, of “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals” and “Fast and Flavorful: Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.” Her website is www.dinnerinminutes.com.
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