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Heart Healthy Cookbook Grilled Halibut

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Heart Healthy Cookbook Grilled Halibut
  • Prep 20 min
  • Total 1 hr 5 min
  • Servings 6
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Want to add more fish to your diet? Try this tasty grilled fish with salsa.
Updated Mar 22, 2013

Ingredients

Grilled Halibut

  • 1 1/2 pounds halibut, tuna or swordfish steaks, 3/4 to 1 inch thick
  • 2 tablespoons canola or soybean oil
  • 2 tablespoons lemon or lime juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper (cayenne)
  • 1 clove garlic, finely chopped

Tomato-Avocado Salsa

  • 3 medium tomatoes, chopped (1 1/2 cups)
  • 1 medium avocado, pitted, peeled and coarsely chopped
  • 1 small jalapeño chili, seeded and finely chopped
  • 1/4 cup chopped fresh cilantro
  • 2 teaspoons lemon or lime juice

Steps

  • 1
    If fish steaks are large, cut into 6 serving pieces. Mix remaining ingredients except Tomato-Avocado Salsa in shallow glass or plastic dish. Add fish; turn to coat with marinade. Cover and refrigerate at least 30 minutes but no longer than 2 hours.
  • 2
    Meanwhile, in medium bowl, mix all tomato-avocado salsa ingredients together. Set aside until ready to serve.
  • 3
    Heat coals or gas grill for diirect heat. Remove fish from marinade; reserve marinade. Cover and grill fish 4 to 5 inches from medium heat 10 to 15 minutes, brushing 2 or 3 times with marinade and turning once, until fish flakes easily with fork. Discard any remaining marinade. Serve fish with salsa.

Tips from the Betty Crocker Kitchens

  • tip 1
    You may have heard of the Mediterranean “diet,” which includes a high consumption of fish, fruits, raw and cooked vegetables, the use of olive oil and wine in low to moderate amounts. A major study in Italy confirmed that eating a diet rich in these foods lowers the risk of heart disease.

Nutrition

200 Calories, 10g Total Fat, 23g Protein, 6g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
200
Calories from Fat
90
Total Fat
10g
15%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
170mg
7%
Potassium
640mg
18%
Total Carbohydrate
6g
2%
Dietary Fiber
3g
10%
Sugars
2g
Protein
23g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
15%
15%
Calcium
2%
2%
Iron
6%
6%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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