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Roasted Orange-Fennel Halibut with Dijon Sauce

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Roasted Orange-Fennel Halibut with Dijon Sauce
  • Prep Time 10 min
  • Total Time 35 min
  • Servings 4
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Flavored with parsley and orange peel, Dijon mustard becomes a zesty basting sauce for roasted halibut.

Ingredients

Sauce

1/2
cup fat-free or light mayonnaise
2
tablespoons finely chopped fresh parsley
1
tablespoon Dijon mustard
1
teaspoon grated orange peel

Halibut

1
(1 1/2-lb.) halibut fillet, cut into 4 pieces
2
tablespoons orange juice
2
tablespoons finely chopped fresh parsley
2
teaspoons grated orange peel
1/2
teaspoon fennel seed, crushed
1/2
teaspoon garlic salt

Directions

  • 1 Heat oven to 425°F. Spray shallow baking pan with nonstick cooking spray. In small bowl, combine all sauce ingredients; mix well. Refrigerate until serving time.
  • 2 Place halibut in sprayed pan. Brush with orange juice. Sprinkle with 2 tablespoons parsley, 2 teaspoons orange peel, the fennel and garlic salt; rub in with fingers.
  • 3 Bake at 425°F. for 15 to 20 minutes or until fish flakes easily with fork. Serve fish with sauce.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
180
(
Calories from Fat
30
)
Daily Value
Total Fat
3g
5%
(
Saturated Fat
1g
5%
,
Trans Fat
0g
)
Cholesterol
95mg
31%
Sodium
600mg
25%
Potassium
510mg
15%
Total Carbohydrate
5g
2%
(
Dietary Fiber
0g
0%
,
Sugars
3g
)
Protein
32g
Daily Value*:
Vitamin A
8%
8%
Vitamin C
6%
6%
Calcium
4%
4%
Iron
4%
4%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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