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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Fish with Tomatoes and Chili
 
Source: dLife

Hot and spicy baked halibut with a tomato and chili pepper sauce.

Rating:
Prep Time: 15 minutes
Cook Time: 15 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 388.5
Total Carbs 6.2 g
Dietary Fiber 0.6 g
Sugars 3.4 g
Total Fat 9.6 g
Saturated Fat 1.3 g
Unsaturated Fat 8.3 g
Potassium 816.3 mg
Protein 65 g
Sodium 358 mg
Dietary Exchanges
1 Fat, 1 Vegetable, 9 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
2 lb raw halibut fillets (or use Chilean sea bass or rockfish)
1 tbsp extra virgin olive oil
1 medium onions , chopped
2 medium garlic cloves , minced
4 tbsp fresh jalapeno chili peppers , minced
14.5 oz Tomatoes, diced, with juice, canned
1 tbsp fresh lemon juice
1.5 tsp cornstarch
2 tbsp fresh cilantro , chopped
1 pinch salt and pepper


Directions
1 Preheat oven to 425 degrees Farenheit.
2 Wash and lightly dry fish. Chop into 3 to 4 ounce pieces and massage 2 teaspoons of oil onto surface. Arrange fish a few inches apart in one layer in a 10 by 15 inch baking dish. Bake 10 to 15 minutes (fish will no longer be translucent).
3 Add the rest of the oil, onion, garlic, and chili to a skillet and sauté over medium-high heat 5 minutes or until onion is golden.
4 In the meantime, strain tomatoes in a colander, saving the juice. Whisk together saved tomato juice, lemon juice, and cornstarch. Stir in tomatoes and juice blend to skillet and let boil, sauce will become thick.
5 Move fish to serving platter and drizzle sauce over fish. Season with cilantro, salt, and pepper.
Additional Information
Other firm white fish work well with this too. A hot and spicy dish, not for the faint of heart.


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