Yogurt Baked Halibut

Ingredients

1 1/2 pounds halibut filets

1 container (8 oz.) plain low fat yogurt

1 onion, chopped

1 teaspoon lemon pepper

1 teaspoon dried parsley

Salt to taste

1 tablespoon lemon juice

Yogurt tenderizes the fish in this recipe and gives it an unexpected taste. You can substitute any firm, white fish.

1 cup uncooked long grain brown rice

1. Preheat oven to 350 degrees F.
2. To prepare fish, lightly coat an 8 x 8-inch baking dish with cooking spray.
3. Rinse halibut filets and pat dry.
4. Place fish in a single layer in the baking dish.
5. Mix together yogurt, onion, lemon pepper, parsley and salt; pour over fish filets.
6. Drizzle filets with lemon juice.
7. Bake for 15 minutes, or until fish is firm and can be flaked with a fork.
8. Prepare rice or quinoa as directed. 
9. Serve over rice or quinoa. 

Nutrition Facts:
Calories: 270
Calories from Fat: 40
Total Fat: 4.5g
Cholesterol: 75mg
TotalCarbohydrate: 9g
Fiber: 1g
Protein: 49g