Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Halibut | 100g cooked | 140 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pimento | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 lbs fresh or frozen halibut
- -thawed
- 3/4 cup thinly sliced onion
- 1 can 4 oz. sliced mushrooms
- -drained, or 1 c fresh slice
- -mushrooms
- 3/4 cup chopped fresh or canned
- -tomatoes
- 1/4 cup chopped green pepper
- 3 tbsp finely chopped pimento
- 1/2 cup dry white wine
- 2 tbsp white vinegar
- 1 tsp salt
- 1/8 tsp fresh ground pepper
- 2 tbsp light margarine
- 1/4 cup minced parsley
- lemon wedges to garnish
- =
Directions
Preheat oven to 350°F. Prepare large baking dish with nonstick spray. Cut fish into 6 even servings. Arrange onion in bottom of baking pan. Place fish ontop of onion. Combine the remaining ingredients except margarine and lemon wedges. Spread ontop of fish. Dot with margarine. Bake 25 - 30 minutes or until fish flakes easily with fork. Serve with lemon wedges. 1 serving = 4 oz cooked fish. Food exchanges per serving: 4 proteins, 1 vegetable, 1 fa