Friday, August 28, 2009

Thyme- & Sesame-Crusted Halibut

SOURCE: EatingWell Test Kitchen

Quickly roasting fish at high heat keeps it moist and succulent. The
thyme-and-sesame crust gives this halibut a distinctive finish.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat,
Low Cholesterol, Low Carb, Low Calorie, Low Sodium, High Potassium

Ingredients:

Thyme- & Sesame-Crusted Halibut
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 clove garlic , minced
Freshly ground pepper to taste
1 1/4 pounds halibut or mahi-mahi, cut into 4 portions
2 tablespoons sesame seeds
1 1/2-2 teaspoons dried thyme leaves
1/4 teaspoon coarse sea salt or kosher salt
Lemon wedges

Steps:

1: Preheat oven to 450°F. Line a baking sheet with foil.

2: Mix lemon juice, oil, garlic and pepper in a shallow glass dish. Add fish
and turn to coat. Cover and marinate in the refrigerator for 15 minutes.

3: Meanwhile, toast sesame seeds in a small dry skillet over medium-low
heat, stirring constantly, until golden and fragrant, 2 to 3 minutes.
Transfer to a small bowl to cool. Mix in thyme.

4: Sprinkle the fish with salt and coat evenly with the sesame seed mixture,
covering the sides as well as the top. Transfer the fish to the prepared
baking sheet and roast until just opaque in the center, 10 to 14 minutes.
Serve with lemon wedges.

Nutrition: (Per serving)

Calories - 252
Carbohydrates - 2
Fat - 13
Saturated Fat - 2
Monounsaturated Fat - 6
Protein - 31
Cholesterol - 45
Dietary Fiber - 1
Potassium - 682
Sodium - 224
Nutrition Bonus - 682 mg potassium (34 dv), 119 mg magnesium (30 dv).

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