Alaskan Halibut Baked in Parchment with Cilantro and Ginger - 1.2g Carbs
From: Vital Choice Seafood - by Pamela Salzman
Pamela Salzman is a cooking instructor in the Los Angeles area who
focuses on whole, seasonal, and locally-grown organic foods ... and
recently earned certification as a holistic health counselor from
the Institute for Integrative Nutrition.
Serves: 6
1/4 cup organic extra virgin olive oil
1 tsp finely grated fresh ginger
1/4 cup fresh cilantro leaves, chopped OR fresh mint OR a combination
2 cloves garlic, peeled and minced
1/4 cup green onion, chopped
Pinch red pepper flakes or organic cayenne pepper (optional)
6 4-6 oz* portions of wild Alaskan halibut, thawed
6 14-inch squares of unbleached parchment paper
1/2 tsp sea salt
Preheat the oven to 400 degrees.
Place each piece of halibut in the center of a sheet of parchment.
Season lightly with sea salt.
In a small bowl, mix together the remaining ingredients until well
blended. Place a heaping spoonful of the mixture atop each piece
of halibut and spread evenly.
Bring 2 opposites sides of the parchment together and fold. Continue
to fold all the way down until you reach the fish. Twist both ends
of the parchment so that it looks like a hard candy wrapper. Place
each packet on a baking sheet and bake for 15 minutes.
Transfer each packet to a plate and use caution when opening – the
steam will be very hot!
Notes: You can also add thinly sliced vegetables to the packets
and cook with the fish.
*If you are using pieces of fish that are bigger than the recipe
specifies, you may need to make a little more of the herb mixture.
I would also consider baking the fish for an extra minute.
Nutrition From: www.caloriecount.about.com
Serves: 6
Serving Size: 132 g
Nutrition per Serving:
204 Calories, 100 Calories from Fat, 11.1g Total Fat, 1.5g Saturated Fat,
0g Trans Fat, 37mg Cholesterol, 218mg Sodium, 1.2g Total Carbs,
23.8g Protein
Vitamin A 8% - Vitamin C 3% - Calcium 7% - Iron 9%
Nutrition Grade: C-
Good points:
Very low in sugar
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