garlic-basil-halibut with Zucchini Chips

Garlic Basil Halibut with Zucchini Chips and Jasmine Rice

garlic-basil-halibut with Zucchini Chips

Garlic Basil Halibut with Zucchini Chips and Jasmine Rice

Tonia Bloom
Halibut and Zucchini recipe adapted from Diabetic Living, "The Ultimate Diabetes Cookbook".
Any white-fish will work in this easy garlic and basil topped halibut. Broiling the fish means it cooks up quick. Zucchini and yellow squash are also broiled with a simple drizzle of olive oil and lemon juice. We added jasmine rice to round out the meal for a quick weeknight dinner.
Cooking Option: We have also made this in a 350°F oven instead of broiling. Cook both the fish and the veggies at the same time in separate baking sheets. Test fish after 10 minutes in oven. Veggies are done in about 20 minute;, stir them halfway through cooking to brown on all sides.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Dish
Cuisine American
Diet Blue, Low Fat, Low Sodium
Servings 4
Cost $3.50/serving
Sodium 192 mg

Ingredients
  

Fish

Chips

Rice

  • 1 cup Jasmine Rice

Instructions
 

Prepare the Rice

  • Prepare rice as directed on package without salt or butter.

Broil the Fish

  • Preheat broiler. Spray one baking pan with cooking spray for fish and set aside. Line another 15 x 10 x 1-inch baking pan with parchment paper for zucchini and set aside.
  • In a small bowl, combine melted butter, basil, garlic, ¼ teaspoon salt, and ¼ teaspoon pepper. Spread mixture on top of fish. Place fish on prepared pan. Broil 4 inches from heat for 8-12 minutes until fish flakes easily.

Summer Veggies

  • Place zucchini and squash on parchment paper lined pan and drizzle with 2 teaspoons olive oil. Toss to coat. Broil vegetables 4-5 inches from heat for 2-3 minutes or until tender. Remove from oven and place in medium bowl. Drizzle with 2 teaspoons olive oil, 2 teaspoons lemon juice, ¼ teaspoon salt and ¼ teaspoon pepper over vegetables and toss to coat.

Plate and Serve

  • Divide veggies evenly between 4 plates. Add broiled fish fillet and a heaping ½-cup of rice.
Nutrition Facts
Garlic Basil Halibut with Zucchini Chips and Jasmine Rice
Amount per Serving
Calories
449
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
4
g
25
%
Cholesterol
 
55
mg
18
%
Sodium
 
192
mg
8
%
Carbohydrates
 
44
g
17
%
Fiber
 
3
g
13
%
Sugar
 
5
g
6
%
Protein
 
36
g
72
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Dinner Recipes, Fish & Seafood, Heart Healthy, High Protein, Quick Dishes
Food Groups ***Meat = 4 servings, Grains = 2.5 servings, Vegetables = 1.5 servings
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