Mustard Crumb Halibut

By Tonya_Speed

NUTRITION per serving: 229 Calories; 7g Fat; 31g Protein; 7g Carbohydrate; 1g Dietary Fiber; 53mg Cholesterol; 199mg Sodium. Exchanges: 1/2 Grain (Starch); 4 1/2 Lean Meat; 1/2 Fat. Points: 5

Ingredients

• Water/oil mixture
• 4 (4- to 5-oz.) halibut fillets (or other firm-fleshed white fish)
• 1 tablespoon lemon juice
• Black pepper, to taste
• 1 cup fresh bread crumbs
• 1 tablespoon unsalted butter, melted
• 2 teaspoons Dijon mustard
• 1/4 cup minced red onion
• 1 tablespoon chopped parsley
• 1/4 cup dry white wine OR low sodium chicken broth

Preparation

Step 1

Preheat oven to 400 degrees. Lightly spray a baking dish with water/oil mixture. Place halibut in baking dish and sprinkle with lemon juice; season with pepper. In a small bowl, combine bread crumbs, melted butter, Dijon mustard, red onion and parsley. Pat crumb mixture on top of the halibut; drizzle with the wine (or broth). Bake for 10 to 15 minutes or until fish flakes easily when tested with a fork. Serve at once.

SERVING SUGGESTION: Steamed red skinned potatoes and steamed green beans.