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.
SHOPPING LIST: To buy: 1 lemon, 3/4 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.
- 2 teaspoons lemon zest
- 1 tablespoon lemon juice
- 1 tablespoon olive oil, divided use
- 3/4 pound halibut
- 2 tablespoons capers, drained (see note)
- Salt and freshly ground black pepper
- 2 slices whole wheat baguette (see note)
Note: Sliced olives can be used instead of capers. Olive bread or any other type of bread will go well with this recipe.
Mix lemon zest, lemon juice and 1/2 tablespoon olive oil in a small bowl and set aside. Heat remaining 1/2 tablespoon oil in a nonstick skillet over medium-high heat and add halibut. Sauté 4 minutes, Turn over and sauté 4 minute for 3/4-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 information per serving: 319 calories (33% from fat), 11.8 g fat (1.8 g saturated, 4.7 g monounsaturated), 54 mg cholesterol, 39.1 g protein, 12.2 g carbohydrates, 2.2 g fiber, 391 mg 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 information per serving: 79 calories (27% from fat), 2.4 g fat (0.3 g saturated, 0.6 g monounsaturated), 1.5 mg cholesterol, 3.8 g protein, 13.7 g carbohydrates, 4.1 g fiber, 29 mg sodium.
Quick Fix is a Tribune News Service column from Linda Gassenheimer. She is the author, most recently, of “The 12-Week Diabetes Cookbook,” “Delicious One-Pot Dishes” and “Quick and Easy Chicken.” Her website is dinnerinminutes.com. Find her on Facebook or follow her on Twitter @lgassenheimer. Email: firstname.lastname@example.org.