Recipes: Grilled Halibut with Tomatoes and Herbs

the recipes

may 2000

Grilled Halibut with Tomatoes and Herbs

Grilled Halibut with Tomatoes and Herbs

(makes 4 servings)

2	medium tomatoes, 6 ounces each (180 g), cored and chopped into large dice
2	tablespoons (30 g) finely chopped red onion
3	tablespoons (12 g) chopped fresh basil
2	tablespoons (8 g) chopped fresh mint
2	teaspoons (10 m) olive oil
1	large garlic clove, minced
1/4	teaspoon (1.25 ml) kosher salt (optional)
	freshly ground pepper
4	5-ounce (150 g) halibut fillets, skinned

Preheat the grill. (You can make this in the broiler when it's too cold to cook outdoors).
Place the tomatoes, onion, basil, mint, olive oil and garlic in a bowl to macerate. Season with salt (if using) and pepper.
Cut four pieces of aluminum foil large enough to wrap the fillets. Place one fillet in the middle of each piece and top with 1/4 of the tomato salad. Close tightly and place on the grill. Cook for about 15 minutes until the fish flakes when prodded with a fork and the tomatoes are warm. Serve in foil packets.

Per serving:	199 calories (27% calories from fat), 31 g protein, 6 g total fat (0.8 g saturated fat), 5 g carbohydrate, 1 g dietary fiber, 45 mg cholesterol, 85 mg sodium
Diabetic exchanges:	4 very lean protein, 1/2 carbohydrate (1 vegetable), 1/2 fat

Corn on the Cob

(makes 4 servings)

4	fresh corn on the cob
	butter flavored refrigerated spray
	chili powder (optional)

Light the grill.
Remove the outer husks and peel back the inner green husks (do not completely remove). Remove all the silk, brushing off any stubborn silks with your hand or a soft dry vegetable brush. Spray the corn with cooking spray. If using, sprinkle with chili powder.
Replace the husks and wrap each ear in a piece of aluminum foil and seal. Grill for 25 to 30 minutes, turning frequently. Carefully open the foil and remove the husks. Serve hot.

Per serving:	77 calories (11% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 17 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 14 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch)

Green Bean and Yellow Pepper Salad

(makes 4 servings)

1	pound (480 g) fresh green beans, ends snipped
1	yellow bell pepper, 6 ounces (180 g), cored and seeded, then cut into julienne strips
2	tablespoons (8 g) chopped fresh basil
2	tablespoons (30 ml) olive oil
2	tablespoons (30 ml) balsamic vinegar
2	tablespoons (30 ml) water
	fresh pepper, to taste

Bring a pot of water to a boil and cook the beans until crisp-tender, about 4 to 5 minutes. Drain and refresh in cold water; drain again. Place beans in a large bowl.
Add the bell pepper and basil.
Combine the oil, vinegar, and water. Drizzle over the vegetables and toss. Allow to marinate while you cook the rest of the meal.
To serve, divide among 4 plates, transferring with a slotted spoon, draining off excess dressing first. Drizzle each serving with 1 teaspoon (5 ml) of the dressing from the bottom of the marinade bowl.

Per serving:	113 calories (54 % calories from fat), 2 g protein, 7 g total fat (0.9 g saturated fat), 11 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchanges:	1 carbohydrate (2 vegetable), 1 1/2 fat

Strawberry Short Cake

(makes 4 biscuits)

1	cup( (150 g) low fat biscuit and baking mix (70% less fat than regular mix)
1/2	cup (120 ml) low fat buttermilk or skim milk
2	tablespoons (30 g) Spoon One Sugar Replacement
1/2	teaspoon (2.5 ml) vanilla extract
	butter-flavored cooking spray
12	strawberries, cleaned and sliced thin
	fat free whipped topping
	fresh mint

Preheat oven to 400° F (200°C), gas mark 6.
Place the biscuit mix, milk, sugar substitute and vanilla extract in a bowl. Mix until just combined.
Roll out the dough on a flowered board and cut with a 2 3/4-inch (6.7 cm) biscuit cutter into 4 biscuits.
Place onto a nonstick cookie sheet which you have coated with cooking spray. Bake about 12 minutes, until nicely browned.
To serve, cut each warm biscuit in half and top lower half with three sliced strawberries, saving one slice for garnish. Cover with the top of the biscuit. Place a dollop of whipped topping on top and garnish with reserved strawberry. Garnish with fresh mint.

Per serving:	146 calories (13% calories from fat), 4 g protein, 2 g total fat (0.6 g saturated fat), 29 g carbohydrates, 1 g dietary fiber, 1 mg cholesterol, 381 mg sodium
Diabetic exchanges:	2 carbohydrate (1 1/2 bread/starch, 1/2 fruit)

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