Recipes: Friday Night Fish Supper

the recipes

october 97

Friday Night Fish Supper

Red Pepper Soup

(makes 4 servings)

	olive oil cooking spray
2	large red bell peppers, about 1 pound (450 g) total
2	small carrots, 6 ounces (180 g), peeled and quartered lengthwise
2	shallots, peeled and cut in half
2	garlic cloves, peeled and cut in half
1	teaspoon olive oil
1	pear, peeled and quartered, core and seeds removed
3	cups (708 ml) fat-free low-sodium canned chicken broth
	salt (optional) and freshly ground pepper to taste
	Dash hot pepper sauce

1.	Preheat oven to 400°F (205°C). Lightly spray a roasting pan with cooking spray.
2.	Place peppers, carrots, shallots, and garlic in a roasting pan. Lightly spray vegetables with cooking spray. Roast for 20 minutes. Using tongs, turn peppers over. Add pears to the roasting pan and continue to bake for another 10 minutes. Remove from oven and immediately place peppers in a paper bag for 10 minutes to sweat. Wash off the blackened skin under cold running water. Remove seeds and core.
3.	Place peppers, shallots, garlic, and pear in the work bowl of a food processor fitted with the steel blade. Process until smooth.
4.	Transfer mixture to a heavy saucepan. Blend in chicken broth and hot pepper sauce. Bring to a boil, reduce heat, and simmer for 10 minutes. Taste and add salt (if using) and pepper.
5.	Ladle into 4 soup bowls. Serve hot.

Per serving:	97 calories (14% calories from fat), 3 g protein, 2 g total fat (0.2 g saturated fat), 19 g carbohydrate, 5 g dietary fiber, 0 cholesterol, 48 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 1 vegetable

tip: To save time, roast and puree the vegetables and pear while you're preparing dinner the night before. Store in the refrigerator overnight in a covered container. Next day, you're ready to continue the recipe at Step 4.

Baked Halibut with Mustard Crumbs

(makes 4 servings)

	butter-flavored cooking spray
1 1/4	pounds (675 g) halibut steaks, 1 inch (2.5 cm)thick, cut into 4 equal serving pieces
1	tablespoon (15 ml) fresh lemon juice
	salt (optional) and freshly ground pepper to taste
1	cup fresh bread crumbs
1	tablespoon (15 ml) reduced-fat margarine, melted
2	teaspoons (10 ml) Dijon mustard
1/4	cup (59 ml) minced red onion
1	tablespoon (15 ml) minced fresh parsley
1/4	cup (59 ml) dry white wine or fat-free low-sodium canned chicken broth

1.	Preheat oven to 400°F (205° C). Lightly spray a baking dish large enough to hold fish in a single layer with cooking spray.
2.	Rinse halibut; pat dry with paper towels. Place halibut in baking dish and sprinkle with lemon juice. Season with salt (if using) and pepper.
3.	In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red onion, and parsley. Pat crumb mixture on top of the halibut. Drizzle with the wine.
4.	Bake for 10 to 15 minutes, until fish flakes easily when tested with a fork. Serve at once.

Per serving:	236 calories (23% calories from fat), 31 g protein, 6 g total fat (1.4 g saturated fat), 10 g carbohydrate, 1 g dietary fiber, 46 mg cholesterol, 240 mg sodium
Exchanges:	4 lean meat, 1/2 carbohydrate (1/2 bread/starch)

Red Potatoes and Baby Green Beans with Basil

(makes 4 servings)

4	medium red potatoes, 3/4 pound (340 g) total, scrubbed and quartered
4	large garlic cloves, peeled and cut into quarters
1/4	pound (115 g) tiny green beans, trimmed
1	tablespoon (15 ml) olive oil
2	tablespoons (30 ml) fat-free low-sodium canned chicken broth
	salt (optional) and freshly ground pepper to taste
1	tablespoon (15 l) chopped fresh basil or 1 teaspoon (5 ml) crushed dried

1.	Place the potatoes and garlic in saucepan; cover with cold water. Bring to a boil over medium-high heat. Reduce heat and simmer until tender when pierced with the tip of a knife, about 15 minutes. Drain.
2.	Meanwhile, blanch beans in boiling water for 3 minutes. Drain and set aside.
3.	Drizzle potatoes and garlic with olive oil and chicken broth. Toss to coat evenly. Season with salt (if using) and pepper. Add beans and basil; toss again. Serve at once.

Per serving:	107 calories (28% calories from fat), 2 g protein, 4 g total fat (0.5 g saturated fat), 18 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 6 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 1 fat

Apples with Cheese

Choose a perfect medium-sized (apple (Granny Smith, Golden Delicious, or Gala) and a 1-ounce (28 g) wedge of fat-free sharp cheddar cheese for each person. Arrange on dessert plates and offer small knives for cutting into eating portions.

Per serving:	122 calories (4% calories from fat), 8 g protein, 1 g total fat (0.1 g saturated fat), 22 g carbohydrate, 4 g dietary fiber, 3 g cholesterol, 223 mg sodium
Exchanges:	1 very lean meat, 1 1/2 carbohydrate (1 1/2 fruit)