Broiled Halibut with Chunky Tomato-Cream Sauce

  • Serves: Serves 4; 1/4-pound fillets and 1/3 cup sauce per serving
  • Prep Time: 10 minutes
    Cooking Time: 8 - 12 minutes


Description

This versatile tomato sauce can double as an easy pasta sauce.

Ingredients

Vegetable oil spray
2 halibut or swordfish steaks, cut about 1 inch thick (about 1 pound total)
1 teaspoon olive oil
Freshly ground black pepper
14 1/2-ounce can Italian-style, pasta-style, or Cajun-style stewed tomatoes
1/4 cup nonfat or low-fat sour cream
1 tablespoon all-purpose flour

Cooking Instructions

Remove the rack of the broiler pan and spray it with vegetable oil. Preheat the broiler.
Rinse fish and pat dry. Place fish on prepared rack of unheated broiler pan. Brush fish lightly with olive oil and season to taste with pepper. Broil 4 inches from the heat for 5 minutes. Turn fish over and broil 3 to 7 minutes more or until fish flakes easily with a fork. Cut each fish steak in half.
Meanwhile, use a slotted spoon to remove tomatoes from liquid in can. Pour liquid into a medium saucepan. Coarsely chop tomatoes and place them in the saucepan with their liquid. Cook over medium-high heat until bubbly, about 5 minutes.
In a small bowl, stir together sour cream and flour. Add to tomatoes. Cook and stir until thickened and bubbly, about 3 to 4 minutes. Cook 1 minute more, stirring constantly, and serve with the broiled fish.


Nutritional Analysis
Per serving
Calories Per Serving
186
Total Fat
3.5 g
Saturated Fat
.5 g
Trans Fat
0
Polyunsaturated Fat
1 g
Monounsaturated Fat
1.5 g
Cholesterol
39 mg
Sodium
299 mg
Carbohydrates
10 g
Fiber
2 g
Sugar
5 g
Protein
26 g

Dietary Exchanges


1/2 other carbohydrate, 3 lean meat



This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.