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Baked Halibut Curry with Basmati Rice

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  1% low fat milk 2 Cup (32 tbs)
  Chili powder 1⁄2 Teaspoon
  Turmeric 1⁄4 Teaspoon
  Salt 1⁄4 Teaspoon
  Ground black pepper 1⁄4 Teaspoon
  Skinless halibut fillets 20 (4 Pieces, 5 Ounces Each)
  Unseasoned dry bread crumbs 1⁄3 Cup (5.33 tbs)
  Unsalted margarine/Butter 1 Tablespoon
  Curry powder 2 Tablespoon
  All purpose flour 2 Tablespoon
  Chopped fresh cilantro 2 Tablespoon
  Lemon juice 1 Tablespoon
  Cooked basmati rice 3 Cup (48 tbs) (Hot)

Preheat the oven to 425°F.
Line a baking sheet with foil and coat with no-stick spray.
In a shallow dish, whisk together the milk, chili powder, turmeric, salt, and pepper.
Add the halibut and let soak for 20 minutes.
Place the bread crumbs on a plate.
Remove 1 fillet at a time from the milk mixture and dredge both sides in the crumbs.
Place on the prepared baking sheet.
Bake for 15 to 20 minutes, or until opaque in the center when tested with a sharp knife.
Transfer the milk mixture to a small saucepan and bring to a boil over medium-high heat.
Reduce the heat to low and keep warm.
Melt the margarine or butter in a medium saucepan over low heat.
Add the curry powder; cook and stir for 1 minute.
Add the flour; cook and stir for 1 minute.
Remove from the heat and whisk in the milk mixture.
Return to the heat and increase the heat medium-high.
Whisk for 5 minutes, or until the sauce is thickened and comes to a boil.
Strain through a fine sieve and stir in the cilantro and lemon juice.

Recipe Summary

Difficulty Level: 
Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 5096 Calories from Fat 912

% Daily Value*

Total Fat 102 g156.9%

Saturated Fat 17.7 g88.3%

Trans Fat 0 g

Cholesterol 1110.7 mg370.2%

Sodium 2704.2 mg112.7%

Total Carbohydrates 246 g82%

Dietary Fiber 16.2 g64.8%

Sugars 26.6 g

Protein 749 g1497.7%

Vitamin A 196.6% Vitamin C 34.4%

Calcium 241.1% Iron 269.8%

*Based on a 2000 Calorie diet

Baked Halibut Curry With Basmati Rice Recipe