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Yogurt Baked Halibut

From NOW employee Sherri Janes
 
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
 

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