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Obesity Discussion · 01-24-06, 09:14 PM

Halibut with tomato basil salsa
Dietitian's tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.

SERVES 4
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
Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

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.

Transfer to individual plates and serve immediately.

Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 160 Cholesterol 36 mg
Protein 24 g Sodium 65 mg
Carbohydrate 3 g Fiber 1 g
Total fat 5 g Potassium 672 mg
Saturated fat 1 g Calcium 66 mg
Monounsaturated fat 3 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Protein and dairy 1
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Meat and meat substitutes 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00399

01-24-06, 09:14 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Halibut with tomato basil salsa Halibut with tomato basil salsa Dietitian's tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve. SERVES 4 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 Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray. In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well. 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. Transfer to individual plates and serve immediately. Nutritional Analysis(per serving)Serving size: 1 fillet Calories 160 Cholesterol 36 mg Protein 24 g Sodium 65 mg Carbohydrate 3 g Fiber 1 g Total fat 5 g Potassium 672 mg Saturated fat 1 g Calcium 66 mg Monounsaturated fat 3 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Protein and dairy 1 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Nonstarchy vegetables 1 Meat and meat substitutes 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 1 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00399 __________________