By: EatingWell

Photographer: Burris, Ken

Publish Date: 2008-10-01

Servings: 4

Yield: 4 servings

Total Time: 40 minutes

Prep Time: 10 minutes

Recipe Description:

A vibrant herb paste brings robust flavor to a delicate fish.

Recipe Ingredients:

1. 1/4 cup chopped onion
2. 1/4 cup fresh parsley leaves
3. 1 tablespoon fresh cilantro leaves
4. 2 teaspoons freshly grated lemon zest
5. 1 tablespoon lemon juice, juice
6. 1 tablespoon chopped pitted green olives
7. 2 teaspoons drained capers, rinsed
8. 1 clove garlic, minced
9. 1/8 teaspoon freshly ground pepper
10. 2 tablespoons extra-virgin olive oil
11. 1 1-pound halibut fillet, cut into 4 portions

Recipe Steps:

1. Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic and pepper in a food processor; pulse several times to chop. Add oil and process, scraping down the sides several times, until a pesto-like paste forms. Pat halibut with the herb paste. Cover and refrigerate for 30 minutes.
2. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. Serve immediately.

Recipe Nutrition:

Per serving: 199 calories; 10 g fat (1 g saturated fat, 6g mono unsaturated fat); 36 mg cholesterol; 2 g carbohydrates; 24 g protein; 1 g fiber; 125 mg sodium; 557 mg potassium

Nutrtion Bonus: Selenium (60% daily value), Vitamin C (15% dv).

Exchanges: 3 very lean meat, 2 fat (mono)

Carbohydrate Servings: 0

Recipe Categories:

Course(s)

Dinner

Cuisine(s)

American

Degree of Difficulty

Easy

Special Health Consideration(s)

Low Calorie

Low Carb

Low Sat Fat

Low Sodium

High Potassium

Heart Healthy

Diabetes Appropriate

Healthy Weight

Seasons & Occassions

Spring

Summer

Fall

Winter

Entertainment

Mother's Day

Father's Day

Main Ingredient(s)

Seafood

Other

Technique(s)

Bake

Food Processor

Marinate

Quick

Dish Type(s)

Main Dish

Recipe Disclaimer(s):

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Gluten-Free Disclaimer: We have verified that these recipes do not include the following gluten-containing ingredients: wheat (all varieties, including spelt and kamut, wheat germ or bran and other forms of wheat protein), rye, barley (in all forms, including malt, malt flavoring, malt vinegar and malt extract), oats, triticale or beer/ale. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to be sure it does not contain a hidden source of gluten.