Baked Halibut Curry with Basmati Rice
|1% low fat milk||2 Cup (32 tbs)|
|Chili powder||1⁄2 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.
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