> HALIBUT WITH HERBS AND CAPERS

[Guest guest]

> HALIBUT WITH HERBS AND CAPERS

>

> Yield: 4 servings

> INGREDIENTS

>

> - 1/4 cup chopped onion

> - 1/4 cup fresh parsley leaves

> - 1 tablespoon fresh cilantro leaves

> - 2 teaspoons freshly grated lemon zest

> - 1 tablespoon lemon juice

> - 1 tablespoon chopped pitted green olives

> - 2 teaspoons drained capers, rinsed

> - 1 clove garlic, minced

> - 1/8 teaspoon freshly ground pepper

> - 2 tablespoons extra-virgin olive oil

> - 1 (1-pound) halibut fillet, cut into 4 portions

>

> DIRECTIONS

>

> Place onion, parsley, cilantro, lemon zest, lemon juice, olives,

> capers, garlic and pepper in a food processor; pulse several

> times to chop. Add oil and process, scraping down the sides

> several times, until a pesto-like paste forms. Pat halibut

> with the herb paste. Cover and refrigerate for 30 minutes.

>

> Preheat oven to 450 degrees F. Coat a 7-by-11-inch baking dish

> with cooking spray. Arrange the halibut in the dish and spoon

> any extra herb mixture on top. Bake, uncovered, until the fish

> is opaque in the center, 15 to 20 minutes. Serve immediately.

>

> Nutritional Information Per Serving (1/4 of recipe):

> Calories: 199, Fat: 10 g, Cholesterol: 36 mg, Carbohydrate: 2 g,

> Protein: 24 g, Fiber: 1 g, Sodium: 125 mg

> Diabetic Exchanges: 3 Very Lean Meat, 2 Fat

friends are quiet angels who lift us to our feet, when our wings have

forgotten how to fly