Lemon-Pepper Crusted Halibut with Butternut Squash Puree - 25g Carbs, 4g Fiber
From: www.prevention.
Sayonara, mashed potatoes! Our garlicky butternut squash puree is a
healthy sub for your spud cravings. Paired with a lemon-pepper crusted
halibut filet, made even crunchier with omega-3-rich flaxseeds, you'll
create a restaurant-style dish in just 40 minutes.
SERVES: 4; Serving = 1/4 recipe
PREP: 20 min
COOK: 20 min
TOTAL: 40 min
1 slice whole wheat bread
1 container (20 oz) peeled butternut squash
3 large cloves garlic, unpeeled
1 Tbsp ground flaxseed
1 tsp lemon-pepper seasoning
1/4 tsp salt
2 Tbsp white whole wheat flour (such as King Arthur)
1 omega-3-enriched egg white
1 Tbsp water
4 boneless halibut fillets (3 oz each)
1 Tbsp canola oil
2 Tbsp nonfat dry milk
1 Tbsp chopped parsley
1. Preheat the oven to 375 degrees F. Line a baking sheet with foil.
Coat the foil with cooking spray. Toast the bread until it is very
crisp. Set it aside to cool.
2. Place the squash and garlic in a single layer on a microwave-safe
dish. Cover with plastic wrap, leaving a vent. Microwave on high power,
rotating occasionally, for about 10 minutes, or until very soft. Remove
and set aside.
3. Meanwhile, break the toast into small chunks. Place in the bowl of a
food processor fitted with a metal blade. Process for about 2 minutes,
or until fine crumbs form. Measure out 3 Tbsp and place on a large sheet
of waxed paper. (Freeze the remaining crumbs for another recipe.) Add
the flaxseed, seasoning, and 1/8 tsp of the salt. Using clean hands,
mix with your fingers. Place the flour on a second sheet of waxed paper.
In a shallow bowl, combine the egg white and water and beat with a fork.
4. One at a time, dip each fish fillet into the flour to coat it. Shake
off the excess. (Not all of the flour will be used.) Dip the fish into
the egg mixture, shaking off the excess. Dip the fish into the flaxseed
mixture to coat evenly. Place on the prepared baking sheet. Press any
remaining flaxseed mixture evenly on top of the fish. Drizzle evenly
with the oil. Bake for 10 minutes, or until opaque in the center.
5. Meanwhile, transfer the squash to the bowl of a food processor fitted
with a metal blade. Pop the garlic from its skin and add it to the bowl
along with the dry milk and the remaining 1/8 tsp salt. Process, scraping
the bowl as needed, for about 2 minutes, or until smooth.
6. Divide the squash onto 4 dinner plates. Top each with a fish fillet. Sprinkle on the parsley.
Serves: 4
Nutrition per Serving:
242 Calories, 150mg Calcium, 25g Carbs, 4g Fiber,
Omega-3(g):0.
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