Saturday, March 27, 2010

[Healthy_Recipes_For_Diabetic_Friends] Re: Roasted Halibut with Banana-Orange Relish - 22g Carbs, 3g Fiber

 

chef gloria
just want to thank you for the wonderful recipes, I would like to know how many calories per serving these recipes have.... I am on a weight loss journey and I have to stay at a 1200 calories intake per day.....so calorie count would be very helpful.

I appreciate what you are doing for all of us

teresa sellars

--- On Sat, 3/27/10, Chef Gloria 1030 <chefgloria1030@yahoo.com> wrote:

From: Chef Gloria 1030 <chefgloria1030@yahoo.com>
Subject: Roasted Halibut with Banana-Orange Relish - 22g Carbs, 3g Fiber
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Date: Saturday, March 27, 2010, 6:53 AM

Roasted Halibut with Banana-Orange Relish - 22g Carbs, 3g Fiber

From: Eating Well - February/March 2006

Sweet bananas combined with oranges, cilantro and lime juice create
a fresh relish to serve with mild, white-fleshed fish, or try it
alongside roast chicken or pork.

NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | High potassium |

Active Time: 15 minutes
Total Time: 25 minutes
Servings: 4

--> FISH
1 lb halibut, Pacific cod or other white-fleshed fish
1/2 tsp ground coriander
1/4 tsp kosher salt

--> BANANA-ORANGE RELISH
2 ripe bananas, diced
1/2 tsp freshly grated orange zest
2 oranges, peeled, segmented (see Tip) and chopped
1/4 cup chopped fresh cilantro
2 Tbsp lime juice
1/2 tsp ground coriander
1/4 tsp kosher salt

To prepare fish: Preheat oven to 450 degrees F. Lightly coat a baking
sheet with cooking spray.

Cut fish into 4 portions. Mix coriander and salt in a small bowl and
sprinkle evenly on both sides of the fish. Place on the prepared baking
sheet.

Bake the fish until it is juicy and almost flakes when pressed with a
knife, 8 to 12 minutes, depending on thickness.

To prepare relish:
Meanwhile, stir together bananas, orange zest, chopped oranges,
cilantro, lime juice, coriander and salt in a medium bowl. To
serve, spoon the relish over the roasted fish.

Make Ahead Tip: Cover the relish and refrigerate for up to 2 hours.
Tip: To segment (or supreme) an orange:
1. Slice both ends off the fruit.
2. With a sharp knife, remove the peel and white pith; discard.
3. Cut the segments from the surrounding membranes.

Servings: 4
Nutrition per Serving:
210 Calories, 3g Fat, 0g Sat, 1g Mono, 36mg Cholesterol, 25g Protein,
22g Carbs, 3g Fiber, 203mg Sodium, 855mg Potassium

Nutrition Bonus:
Vitamin C (70% daily value), Selenium (60% dv), Potassium (24% dv)

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 fruit, 3 lean meat

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