Halibut With Sun Dried Tomatoes Broccoli And Shiitakes
|Broccoli||1 Pound, cut into 2" pieces|
|Halibut steaks||16 Ounce (4 In Number, About 4 Ounce Each)|
|Lemon juice||3 Tablespoon|
|Extra virgin olive oil||1⁄2 Teaspoon|
|Garlic||2 Clove (10 gm), minced|
|Stemmed sliced shiitake mushrooms||2 Cup (32 tbs)|
|Sun dried tomatoes||1⁄2 Cup (8 tbs), chopped reconstituted|
|Black pepper||To Taste|
|Chopped italian parsley||1 Tablespoon (Fresh Ones)|
Blanch the broccoli in a pot of boiling water for 5 minutes, or until bright green and crisp-tender; drain.
Refresh under cold running water.
Coat a baking sheet with no-stick spray.
Place the halibut on the prepared baking sheet.
Sprinkle with 2 tablespoons of the lemon juice; add salt and pepper to taste.
Bake at 400° for 15 minutes, or until the fish turns opaque and just begins to flake when gently pressed.
While the halibut is cooking, heat the oil in a large no-stick skillet over medium-high heat.
Add the garlic and cook, stirring constantly, for 30 seconds, or until it begins to soften.
Add the mushrooms and cook for 2 minutes, or until they begin to brown.
Cover and cook for 5 to 7 minutes, or until the mushrooms are tender.
Add the broccoli and sun-dried tomatoes and cook for 3 minutes, or until the broccoli is warmed through.
Add the remaining 1 tablespoon lemon juice; add salt and pepper to taste.
Serving size: Complete recipe
Calories 1053 Calories from Fat 149
% Daily Value*
Total Fat 17 g25.6%
Saturated Fat 2.2 g11.2%
Trans Fat 0 g
Cholesterol 145.2 mg48.4%
Sodium 1378.7 mg57.4%
Total Carbohydrates 125 g41.7%
Dietary Fiber 27.3 g109.3%
Sugars 36.5 g
Protein 120 g240.2%
Vitamin A 101.1% Vitamin C 794.2%
Calcium 53% Iron 73.5%
*Based on a 2000 Calorie diet