Thyme & Sesame Crusted Pacific Halibut - 4g Carbs, 1g Fiber
From: Eating Well Magazine Fall 2003
NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium | Low
Cholesterol | Low Sat Fat | High Potassium | Heart Healthy |
Healthy Weight
A speedy roast at high heat keeps the halibut moist and succulent,
and the savory thyme-sesame-
ACTIVE TIME: 10 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
1 Tbsp lemon juice
1 Tbsp extra-virgin olive oil
1/2 tsp minced garlic
Freshly ground pepper to taste
8 ounces Pacific halibut or mahi-mahi, cut into 2 portions
1 Tbsp sesame seeds, toasted
1 tsp dried thyme leaves
1/8 tsp kosher salt
Lemon wedges
1. Preheat oven to 450 degrees F. Line a baking sheet with foil.
2. Mix lemon juice, oil, garlic and pepper in a shallow glass dish.
Add fish and turn to coat. Cover and marinate in the refrigerator
for 15 minutes.
3. Meanwhile, combine sesame seeds and thyme in a small bowl.
4. Sprinkle the fish with salt and coat evenly with the sesame seed
mixture, covering the sides as well as the top. Transfer the fish
to the prepared baking sheet and roast until just cooked through,
10 to 14 minutes. Serve with lemon wedges.
Servings: 2
Nutrition per Serving:
225 Calories, 12g Fat, 2g Sat, 6g Mono, 36mg Cholesterol, 25g Protein,
4g Carbs, 1g Fiber, 134mg Sodium, 573mg Potassium
Nutrition bonus: Selenium (60% daily value), Vitamin C (25% dv),
Magnesium (24% dv), Potassium (16% dv)
0 Carbohydrate Servings
Exchanges: 1/2 fruit, 3 1/2 lean meat
TIP:
To toast sesame seeds:
Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
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