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Tuesday, January 29, 2013

[Healthy_Recipes_For_Diabetic_Friends] Greek Baked Alaska Halibut in a Pouch - 5g Carbs, 1g Fiber

Greek Baked Alaska Halibut in a Pouch - 5g Carbs, 1g Fiber

From: Vital Choice Seafood

This light, coloful recipe features the tangy tastes of Greek
cuisine: feta, onion, citrus, oregano, and lemon pepper.

Halibut makes the perfect fish for this delightful ethnic dish, as
its mild flavor and flaky, moist texture adapt well to most any
culinary context.

This dish is also excellent with ½ cup cooked rice placed under
each Halibut portion; the rice soaks up the excellent juice and
flavors as the fish bakes. You may need to increase the cooking
time by a couple of minutes with the addition of the rice.

Serves: 4

4 wild Alaskan Halibut fillets (6 oz each), thawed or frozen
4 sheets cooking parchment* (12x18 inches each)
Organic lemon pepper
1 Roma tomato, thinly sliced
1/2 cup thinly sliced red onion
1/2 small red bell pepper, thinly sliced
1/2 small green bell pepper, thinly sliced
2 tsp grated lemon zest
1 Tbsp fresh lemon juice
2 Tbsp Fume Blanc or another crisp white wine
2 Tbsp organic extra virgin olive oil
1 1/2 tsp chopped organic oregano leaves
1/2 cup crumbled feta cheese
Fresh chopped parsley for garnish

*You can use foil if parchment is unavailable, although we do not
recommend it, given the observed association between aluminum and
Alzheimer's (no cause-and-effect relationship has been proven).

Heat oven to 450 degrees.

Rinse any ice glaze from frozen Halibut under cold water; pat dry
with paper towel. Place the parchment sheets on a countertop and
brush or spray with oil. Center Halibut portions on each sheet and
sprinkle fish liberally with seasoning.

In a small bowl, toss together the tomato, onion, peppers, lemon zest
and juice, wine, olive oil, oregano and cheese. Divide the topping
evenly between the Halibut portions; drizzle any remaining juice onto
fish.

To seal packets, bring up parchment sides and double-fold top and
ends. Seal packets well, but leave room for heat circulation inside.
Place packets on a baking sheet and bake in preheated oven 22-25 minutes
for frozen Halibut or 12 to 13 minutes for fresh/thawed fish. Cook
just until fish is opaque throughout. Carefully open packets at the
table and garnish Halibut with parsley, if desired.

Serves: 4
Nutrition per Serving: 318 Calories, 15g Fat, 4g Saturated,
5g Carbs, 1g Fiber, 39g Protein, 71mg Cholesterol, 333mg Sodium