Tandoori Spiced Halibut with Steamed Vegetables

Updated:Apr 25,2014
 

SCwH-Tandoori Spiced Halibut with Steamed Vegetables

Tandoori Spiced Halibut
with Steamed Vegetables

Description

Indian

4 servings

About $4.76 per serving

Tandoori Spiced Halibut
2 cups plain low-fat Greek yogurt
¼ cup fresh lemon juice (about 2 lemons), or from jar
¼ cup cold water
2 tablespoons cumin or garam masala (Indian spice)
2 tablespoons paprika
2 tablespoons fresh ginger, peeled and minced or 1 tbsp dried
5 garlic cloves, minced or 2 tablespoons from jar
2 teaspoons yellow curry
1 teaspoon black pepper
2 pounds Halibut, cut into 4oz. filets (can substitute cod, tilapia, grouper, or snapper)
  1. Preheat oven to 375°F.
  2. In a mixing bowl, combine yogurt, lemon juice, water, cumin (or garam masala), paprika, ginger, garlic, yellow curry and black pepper. Place fish filets in yogurt mixture so they are completely covered. Cover and set in refrigerator for 30-45 minutes.
  3. Remove fish from marinade, gently wiping off excess yogurt, leaving only a thin coating on fish. Discard remaining marinade. Place fish filets in a baking dish coated with cooking spray. Bake for about 12 minutes, just until fish begins to flake apart slightly.
Steamed Vegetables
2 cups yellow squash, thinly sliced (about two squash)
1 cup fresh green beans or 1 (8 oz.) can of drained, no salt added green beans
1 garlic clove, minced or 1 teaspoon from jar
1 teaspoon fresh lemon juice or lemon juice from jar
½ teaspoon black pepper
Cooking spray
  1. In a mixing bowl, combine squash, beans, garlic, lemon juice and pepper. Make a pouch for steaming the vegetables by placing two pieces of aluminum foil (big enough to hold vegetables) side by side. Spray one sheet with cooking spray and place vegetables on top. Place the second piece of foil over the vegetables and fold edges of top and bottom foil pieces to create a sealed pocket around vegetables. Place on baking sheet and bake for 20 minutes.
  2. Very carefully open pouch of steamed vegetables. Steam will release when pouch is opened and will be very hot. Serve alongside fish.

Cook Once, Eat Twice: Double this recipe and make fish tacos with Asian Cole Slaw.


Per serving:
Calories130
Total Fat1.5 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat0.5 g
Cholesterol 56 mg
Sodium85 mg
Carbohydrates5 g
Dietary Fiber1 g
Total Sugars3 g
Protein 24 g

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

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