- The Washington Times - Tuesday, September 27, 2005

Halibut is low-fat, firm and full of flavor. That makes the white-fleshed fish a good base for dishes helpful to people watching their fat intake — and this recipe using halibut comes into that desirable category.

It’s also one that has total simplicity to add to its appeal for the cook. Its seasoning is focused on two intense, complementary classic flavors, lemon and garlic. Bonus point: The dish can be on the table in about half an hour.

The recipe is from “Betty Crocker Low-Carb Lifestyle Cookbook” (Wiley). Also from the cookbook is the following low-fat side dish that you may wish to serve with the fish: sesame pea pods, which will take about 15 minutes to make.

Lemon-garlic halibut steaks

From start to finish, this recipe takes 30 minutes.

1/4 cup lemon juice

1 tablespoon olive or vegetable oil

1/4 teaspoon salt

1/4 teaspoon pepper

2 cloves garlic, finely chopped

4 halibut or tuna steaks, about 1 inch thick (about 2 pounds)

1/4 cup chopped fresh parsley

1 tablespoon grated lemon peel

Brush grill rack with vegetable oil. Heat coals or gas grill for direct heat. In shallow glass or plastic dish or resealable plastic food-storage bag, mix lemon juice, oil, salt, pepper and garlic. Add fish; turn several times to coat. Cover dish or seal bag and refrigerate 10 minutes.

Remove fish from marinade; reserve marinade. Cover and grill fish over medium heat 10 to 15 minutes, turning once and brushing with marinade, until fish flakes easily with a fork. Discard any remaining marinade.

Sprinkle fish with parsley and lemon peel. Makes 4 servings.

Nutrition information per serving: 240 cal., 6 g total fat (1 g saturated), 120 mg chol., 340 mg sodium, 2 g carbo., 0 g fiber, 43 g pro.

Sesame pea pods

This recipe takes 15 minutes.

1 tablespoon sesame oil

8 ounces snow pea pods (2 cups)

1 tablespoon sesame seed

1 medium red or yellow bell pepper, cut into thin strips

In a 10-inch skillet, heat oil over medium-high heat. Add pea pods and sesame seed. Cook about 2 minutes, stirring frequently, until pea pods are crisp-tender. Stir in bell pepper.

Cook about 2 minutes, stirring frequently, until bell pepper is crisp-tender. Makes 6 servings.

Nutrition information per serving: 45 cal., 3 g fat (0 g saturated), 0 mg chol., 0 mg sodium, 4 g carbo., 2 g fiber, 2 g pro.


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