" HEARTY HALIBUT "

Ingredients.....

2 pounds of fresh or frozen halibut steaks, thawed
3/4 cup of thinly sliced onion
1 four (4) ounce can of sliced mushrooms, drained or one cup of fresh mushrooms, sliced
3/4 cup of chopped fresh or drained canned tomatoes
1/4 cup of chopped green pepper
1/4 cup of minced fresh parsley
3 tablespoons of finely chopped pimiento
1/2 cup of dry white wine
2 tablespoons of white vinegar
1 teaspoon of salt
1/8 teaspoon of freshly ground pepper
2 tablespoons or margarine
Lemon wedges for garnish

Preheat the oven to 350 degrees F.

Prepare a large baking pan with vegetable coating spray.

Cut the fish into six serving pieces.

Arrange onion in the bottom of the pan.

Place the fish on top of the onion.

Combine the remaining ingredients except teh margarine and lemon wedges and spread it on top of the fish.

Dot it with the margarine.

Bake 25-30 minutes or until the fish flakes easily with a fork.

Serve with the lemon wedges.

Makes 6 servings
One serving = 4 ounces of cooked fish
One serving = 4 meat/protein plus 1 fruit/veggie & 1 fat

Calories = 228
g protein = 32
g carbohydrate = 6
g dietary fiber = 1.3
g fat - total = 6
mg cholestrol = 76
mg sodium = 466

NOTE: Low-sodium diets: This recipe is not suitable unless you substitute a freshwater fish for the halibut. Also omit the salt, use fresh mushrooms and unsalted margarine.


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