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Full Online Book HomeLearning KitchenLow_fat - Seafood - Lowfat Baked Halibut
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Low_fat - Seafood -  Lowfat Baked Halibut Post by :edwpro Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1525

Click below to download : Low_fat - Seafood - Lowfat Baked Halibut (Format : PDF)

Low_fat - Seafood - Lowfat Baked Halibut

4 halibut fillets
4 teaspoons garlic, crushed
2 cups snow peas
2 cups carrots, thinly sliced
1/4 cup green onions, chopped
3 tablespoons fresh dill, minced
1/2 teaspoon black pepper
1/4 cup white wine
4 teaspoons parmesan cheese (nonfat)
1/2 lemon

Cut aluminum foil into four 8-x-12-inch pieces, and place a halibut fillet on the lower half of each piece. Spread 1 teaspoon of garlic over each fillet, and top with 1/2 cup of snow peas, 1/2 cup of carrots, 1 tablespoon of green onions, 2 teaspoons of dill, 1/8 teaspoon of pepper, and 1 tablespoon of wine. Squeeze lemon juice on each fillet.
Fold the upper half of foil over fish to meet bottom half and seal edges together. Allow space for heat circulation and expansion.

Arrange the fillets on the oven rack, and bake at 425 degrees F for 15-20 minutes.

Nutritional Information: (Serving size: 1 fillet) Calories: 240, Fat: 2.5 g, Cholesterol: 80 mg, Protein: 35 g, Fiber: 3 g, Sodium: 180 mg
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