Delicious and Nutritious, Friday Night Dinner!

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Healthy dinner, Halibut with Tomato basil salsa

 

Ingredients:

– 2 tomatoes, diced
– 2 tablespoons fresh basil, chopped
– 1 teaspoon fresh oregano, chopped
– 1 tablespoon minced garlic
– 2 teaspoons extra-virgin olive oil
– 4 halibut fillets, each 4 ounces

Directions:

1. Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
2. In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.
3. Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.
4.Transfer to individual plates and serve immediately and enjoy!
Feel free to add a complex carbohydrate (Brown rice, whole wheat spaghetti, sweet potatoes) and as always adding fresh steam vegetables with low fat dressing (best choice: balsamic vinaigrette) is a great way to have a complete dinner.

Nutritional analysis per serving:

Serving size: 1 fillet
Calories 160 Sodium 65 mg
Total fat 5 g Total carbohydrate 3 g
Saturated fat 1 g Dietary fiber 1 g
Monounsaturated fat 3 g Protein 24 g
Cholesterol 36 mg    
Recipe from the  mayoclinic
 

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