Chili Crusted Halibut with Black Bean Salsa - 10g Carbs, 4g Fiber
From: The Complete Idiot's Guide to Terrific Diabetic Meals
Servings: 6
Serving Size: 4 ounces fish with 1/3 cup salsa
1 1/2 tsp no-salt chili powder blend
1 tsp ground cumin
1/4 tsp cayenne
6 (4 oz) halibut steaks (3/4-to 1-inch thick)
1 Tbsp fresh lime juice
Vegetable oil cooking spray
--> Salsa Ingredients
1 (15 oz can) black beans, drained and rinsed
2/3 cup chunky tomato salsa
2 Tbsp chopped green onion
2 Tbsp chopped fresh cilantro
In a small bowl, combine chili powder, cumin, and cayenne.
Mix well. Place halibut on a large plate. Brush both sides of
fish with lime juice and sprinkle both sides with chili powder
mixture. Let stand at room temperature for 10 minutes.
Meanwhile, spray a grill rack with cooking spray. Preheat a
gas grill to medium or prepare a medium-hot fire in a charcoal
grill, with the rack placed 4 to 6 inches above the heat.
In a medium bowl, combine black beans, salsa, green
onion, and cilantro, and mix well. Set aside.
Place fish on the grill, cover the grill and cook
for 10 to 14 minutes or until fish is opaque and
flakes easily with a fork, turning once. Serve
bean salsa with fish. Garnish with fresh cilantro.
Note: To broil halibut, place on a broiler pan and
broil 4 to 6 inches from heat 10 to 14 minutes or
until fish flakes easily with a fork, turning once.
Servings: 6
Serving Size: 4 ounces fish with 1/3 cup salsa
Nutrition per Serving:
175 Calories,4g Fat, 55mg Cholesterol, 31g Protein, 62mg Sodium,
10g Carbs, 4g Dietary Fiber
Glycemic Index: 20, Glycemic Load: 2
Exchanges: 4 Very Lean Meat, 1/2 Starch, 1/2 Vegetable
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment