Contributed By: MMR
The Best Milk Recipes in America
For special family dinners, serve this impressive dish with rice pilaf. The tangy red-pepper sauce is also great with pasta.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Vegetarian
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
4 Fresh or frozen halibut steaks (about 4 oz. each)
1/3 cup Finely chopped onion
1 Large clove garlic, minced
1 tbsp Butter
2 tsp All purpose flour
1/4 tsp Dried oregano or basil, crushed
1/8 tsp Salt
3/4 cup Lowfat milk
1/2 cup Chopped roasted red sweet peppers (use purchased roasted red sweet peppers)
2 tsp Tomato paste
Preparation
1. Thaw fish, if frozen. Skin fish, if desired. Season fish with salt and pepper; place in lightly greased shallow baking pan. Bake at 400 for 12-15 minutes or until fish flakes when tested with a fork.
2. Meanwhile, in a large skillet, cook the onion and garlic in butter until tender. Stir in flour, dried oregano or basil, and 1/8 tsp salt. Add milk all at once. Cook and stir until slightly thickened and bubbly.
3. Stir in roasted red peppers and tomato paste; heat through. Serve over fish. If desired, garnish with fresh oregano.
Cook's Notes
I use more garlic than called for!
Nutrition Information
Calories: 189
;
Total Fat: 6 g
;
Saturated Fat: 3 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 6 g
;
Protein: 26 g
;
Vitamin A: 1519 IU
;
Vitamin C: 383 mg
;
Calcium: 123 mg
;
Sodium: 259 mg
;
Iron: 1 mg
;
Fiber: 1 g