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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"A countryman between two lawyers is like a fish between two cats."
-Benjamin Franklin, Statesman

The refrigerator light goes on...

This is so simple. Cut some foil, preheat the oven, toss in the beans, fish, veggies, spices, oil and a bit of wine and you're good to go. You can prep these in advance and keep them in the fridge. Pop them in the oven and 20 minutes later you have a great dinner.

Julienne

To slice food into thin match-stick strips. This can be meat or cheese like ham or Swiss cheese or it can be vegetables like carrots. Food is evenly sliced with a knife or mandoline, then cut into strips.


 

Halibut in Foil with White Beans and Olives



Servings = 2 | Serving size =4 ounces fish with white beans and veggies

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Leftovers are fair. Reheat gently (but not in the foil). Can be assembled up to 24 hours in advance and kept in the refrigerator until time to cook.

1 15 ounce can no salt added white beans (drained and rinsed)
2 4 ounce halibut filets
1/2 large yellow bell pepper (julienned)
4 large black olives (sliced into strips)
2 Tbsp capers
2 Tbsp olive oil
4 Tbsp white wine
1 medium green onion (sliced crosswise)
1/4 tsp salt
fresh ground black pepper (to taste)
1 tsp fresh thyme leaves

Preheat the oven to 375F.

Fold two pieces of aluminum foil so that they are almost a square (15 inches x 12 inches). Starting at one end of the folded edge, cut a half of a heart shape in such a way that when the foil is opened it is in the shape of a heart.

Place half of the beans on top of one side of the heart shape for each of the pieces of foil. Top each with the halibut filets.

Add half of the yellow pepper strips, olives, capers, olive oil, white wine, green onion, salt, pepper and thyme to each piece of foil.

Close the foil packets and secure the edges by rolling the edge inward, starting at the point of the heart and working around to the base of the heart. The foil pouch with the fish inside will be in the shape of a large half circle.

Place the pouches on a cookie sheet and then into the oven. Cook for 15 minutes.

Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open. There will be some hot steam that escapes when the foil is cut (be careful!).

Nutrition Facts

Serving size = 4 ounces fish with white beans and veggies

Servings = 2

.

Amount Per Serving

Calories 498 Calories from Fat 160
  % Daily Value
Total Fat 18g 28%
    Saturated Fat 3g 13%
    Monounsaturated Fat 11g  
    Trans Fat 0g  
Cholesterol 36mg 12%
Sodium 685mg 29%
Total Carbohydrates 43g 14%
    Dietary Fiber 16g 63%
    Sugars 0g  
Protein 37g  
Vitamin A 10% Vitamin C 304%
Calcium 18% Iron 33%
Vitamin K 26 mcg Potassium 1381 mg
Magnesium 204 mg