Halibut with lemon, shallots and herbs
Here’s a great way to add a burst of flavour to fish. Grill fish fillets then top with these savoury fresh herb spreads that are big on taste but super low on fat. Great on cooked vegetables, too, such as carrots, green beans and asparagus.
Preparation Time: 10 minutes
Baking Time: 8 to 12 minutes
Makes: 4 servings
1/4 cup (50 mL) Becel RSF margarine
2 tsp (10 mL) finely chopped shallots or fresh chives
2 tsp (10 mL) finely chopped tarragon or dill
2 tsp (10 mL) finely chopped fresh parsley
1/2 tsp (2 mL) Dijon mustard
1/2 tsp (2 mL) lemon juice
1/4 tsp (1 mL) crushed garlic
4 fillets (6 oz/175 g) halibut or sea bass
In small bowl, mix together margarine, shallots, tarragon, parsley, mustard,
lemon juice and garlic until well combined. Store covered in refrigerator until ready to use. Broil fish for 4 to 6 minutes per side until it flakes in centre
with fork. Spread about 1 tbsp (15 mL) of the spread over each portion of fish.
Variation: Use chives and dill for salmon fillets or steaks. Broil salmon
4 to 6 minutes per side, until it flakes in centre with fork.
Nutrients per serving: 194 calories, 32.6 g protein, 5.9 g fat, 2.5 g polyunsaturates, 1.9 monounsaturates, 1.1 g saturates, 90 mg cholesterol, 0.6 g carbohydrate, 0.1 g fibre, 235 mg sodium, 472 mg potassium,183 R.E. vitamin A, 1 mg vitamin C, 2.1 mcg vitamin D, 2.66 mg vitamin E, 27 mg calcium, 0.5 mg iron.
Excellent source of niacin and vitamin B12. Good source of vitamin A and vitamin B6.
For more heart healthy recipes, visit www.becel.ca.