This is a delicious Simple Cooking with Heart, Indian dish that's so good you'll want to make it again and again. And the great thing about this recipe is that it's made with ingredients you probably already have in your pantry.
Nutrition Facts
Tandoori Spiced Halibut with Steamed Vegetables
Calories
Protein
Fiber
Cost Per ServingNutrition Facts
| Calories | 130 | |
|---|---|---|
| Total Fat | 1.5 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.5 g | |
| Cholesterol | 56 mg | |
| Sodium | 85 mg | |
| Total Carbohydrate | 5 g | |
| Dietary Fiber | 1 g | |
| Sugars | 3 g | |
| Protein | 24 g | |
Ingredients
Servings 4
Steamed Vegetables
-
2 cup yellow squash (about 2 squash), thinly sliced -
1 cup fresh green beans OR -
8 oz. canned, no-salt-added green beans (drained, rinsed) -
1 clove garlic (minced) OR -
1 tsp. jarred, minced garlic -
1 tsp. fresh, or, jarred lemon juice -
1/2 tsp. black pepper -
non-stick Cooking spray
Tandoori Spiced Halibut
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2 cup fat-free, plain Greek yogurt -
1/4 cup fresh or jarred lemon juice (about 2 lemons) -
2 Tbsp. cumin or garam masala (Indian spice) -
1/4 cup cold water -
2 Tbsp. paprika -
2 Tbsp. fresh ginger (peeled, minced) OR -
1 Tbsp. dried ginger -
5 clove fresh garlic (minced) OR -
2 Tbsp. jarred, minced garlic -
2 tsp. yellow curry -
1 tsp. black pepper -
2 lb. filet Halibut, cut into 4oz.each (can substitute cod, tilapia, grouper, or snapper)
Directions
Tip: Click on step to mark as complete.
Steamed Vegetables
-
In a mixing bowl, combine squash, beans, garlic, lemon juice and black pepper. Make a pouch for steaming the vegetables by placing two pieces of aluminum foil (big enough to hold vegetables) side by side. Spray one sheet with cooking spray and place vegetables on top. Place the second piece of foil over the vegetables and fold edges of top and bottom foil pieces to create a sealed pocket around vegetables. Place on baking sheet and bake for 20 minutes. -
Very carefully open pouch of steamed vegetables. Steam will release when pouch is opened and will be very hot. Serve alongside fish.
Tandoori Spiced Halibut
-
Preheat oven to 375°F. -
In a mixing bowl, combine yogurt, lemon juice, water, cumin (or garam masala), paprika, ginger, garlic, yellow curry and black pepper. Place fish filets in yogurt mixture so they are completely covered. Cover and set in refrigerator for 30-45 minutes. -
Remove fish from marinade, gently wiping off excess yogurt, leaving only a thin coating on fish. Discard remaining marinade. Place fish filets in a baking dish coated with cooking spray. Bake for about 12 minutes, just until fish begins to flake apart slightly.
Tip: Double this recipe and make fish tacos with Asian Cole Slaw.
