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Special Diet Information

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

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"With Fellini, the fear dropped out of my work because it was such a happy experience... hanging out with Fellini, having pasta on the set with Fellini."
-Terrance Stamp, Actor

The refrigerator light goes on...

This is another of a series of dishes designed as much for use as leftovers as for serving right away. The key is to slightly undercook the fish and then microwave the leftovers very gently. Heat for about 90 seconds on high and then remove and stir. Repeat. It will take between 4 and 6 minutes to reheat depending on your microwave.

Portion Size

Eating healthy is as much about the amount of food you eat as any other issue. A serving size of pasta is two ounces (the amount in the Nutrition Facts on a box or bag of pasta). Since the standard box of pasta is one pound, there are eight servings in a box with each serving having about 200 calories.

There is usually not much fat in pasta, about a gram or so per serving. Most pasta is simply flour and water.


 

Orzo with Dill Pesto and Halibut



Servings = 2 | Serving size =about one cup pasta with veggies and fish

Cooking Time = 30 Minutes

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

This recipe also requires making Dill Pesto

This recipe was designed to be used as leftovers keep well for about 72 hours in the fridge. Reheat gently.

3 quart water
4 ounces orzo
8 ounces zucchini (cut into 1/2 inch thick rounds)
8 ounces halibut filet
spray olive oil
6 ounces grape tomatoes (about 12)
1 Tbsp pine nuts
1 ounce goat cheese
3 Tbsp dill pesto
1/4 tsp salt
fresh ground black pepper (to taste)

Preheat the oven to 425F and place a large skillet inside.

Place the water in a large sauce pan over high heat.

When the water is boiling add the orzo. Reduce the heat to medium-high so the water wont boil over.

While the pasta is cooking spray the hot pan lightly with olive oil and place the halibut and the sliced zucchini inside. Return the pan to the oven.

The pasta will take about 10 13 minutes to cook. The fish will not take as long and should be turned after about 5 minutes. At ten minutes remove the fish from the pan and turn the zucchini over.

When the pasta is done strain it and return the pasta to the sauce pan. Add the tomatoes, pine nuts, goat cheese, dill pesto and salt. Stir until the goat cheese is melted and the dill pesto is well blended.

Gently flake the cooked fish into the sauce pan and fold into the orzo. Divide between two plastic containers and top with the cooked zucchini. Let cool for about 20 minutes, cover and refrigerate. See below for instructions on reheating.

Nutrition Facts

Serving size = 1 cup pasta with veggies and fish

Servings = 2

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Amount Per Serving

Calories 524 Calories from Fat 159
  % Daily Value
Total Fat 18g 28%
    Saturated Fat 4g 21%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 45mg 15%
Sodium 476mg 20%
Total Carbohydrates 52g 17%
    Dietary Fiber 5g 19%
    Sugars 6g  
Protein 38g  
Vitamin A 21% Vitamin C 59%
Calcium 18% Iron 29%
Vitamin K 17 mcg Potassium 1260 mg
Magnesium 189 mg