Baked Halibut with Sicilian Pesto
Halibut season will run into November so, before it’s over, let’s have some baked halibut with Sicilian pesto. Brussels sprouts are a treasure trove of phytonutrients and rich in vitamin K, so I’ve put them into tonight’s menu as well.
The trick to enjoying sprouts is good seasoning and not over cooking. Tonight they’re wrapped in a delicious honey/orange sauce and baked to perfection. You’ll get a little sweetness and acidity of citrus combined with the earthy and tangy flavor of the sprouts.
Grocery List: Baked Halibut with Sicilian Pesto
Baked Halibut with Sicilian Pesto
Produce
garlic (if needed)
12 oz. fresh Brussels sprouts
1 bunch basil leaves
one 1 oz. package fresh marjoram leaves
1 bunch cilantro (if needed for salsa)
1 jalapeno pepper (if needed for salsa)
1 Anaheim pepper (if needed for salsa)
3 medium red potatoes – total 12 oz.
1 lime
1 tart apple
2 oz. slivered almonds
Canned/Dried Foods
one 15 oz. can no-salt diced tomatoes (if needed for salsa)
good olive oil (if needed)
low sodium soy sauce (if needed)
Dijon mustard (if needed)
honey (if needed)
prepared basil pesto (if needed and if not making your own Sicilian pesto)
Frozen Foods
Meat/Fish/Poultry
1 lb. fresh halibut fillets (buy 3 equal filets)
Chilled Foods/Dairy
orange juice (if needed)
fresh tomato salsa (if not making low-sodium salsa tonight)
plain, nonfat yogurt (if needed)
Nutritional Value Baked Halibut with Sicilian Pesto
Nutritional Analysis
Halibut with Pesto
Per Serving
Calories: 500
Protein: 39 g
Carbohydrates: 59 g
Total Fat: 12 g
(Saturated Fat: 3 g
Dietary Fiber: 12 g
Cholesterol: 70 mg
Sodium: 410 mg
% calories from fat: 21.6%
Serving Size
One 5 oz. halibut fillet with 2 tsp. pesto with 6 oz. potato topped with salsa and yogurt and 6 oz. Brussels sprouts.
