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Barbecued Halibut and Roasted Potatoes

Fix My Recipe delivered this amazing meal for the Charlotte, North Carolina area and was kindly sponsored by the wonderful Lowes Foods!



Recipe


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  • lb, 4 pieces Fresh halibut fillets 
  • 1/4 cup Orange juice 
  • 1 Tbsp Soy sauce, reduced sodium type 
  • 2 Tbsp Water 
  • 2 Tbsp Ketchup 
  • 1 Tbsp Honey 
  • 2 Tbsp Parsley, minced 
  • 1 tsp Ginger, minced 
  • 1 tsp Garlic, crushed and minced 
  • 4 sprigs Parsley (garnish) 

Procedure: Preheat oven broiler or outdoor grill. Rinse halibut with cool water and pat dry with a paper towel. If necessary, cut larger fillets into 4 oz portions. Place into a shallow glass or pyrex pan in one layer. In a small bowl, whisk together remaining ingredients, then pour over top of halibut. Cover pan and refrigerate for 30-60 minutes, spooning sauce over fish a couple times. If using the oven, place fish on a broiler pan that is sprayed lightly with vegetable oil and broil 2-3 inches from heat source for 10 min. per one inch thickness of fish. Turn fish once, halfway through cooking time. If using outdoor grill, spray vegetable oil onto a sheet of aluminum foil, place it on the grill rack and poke some holes in the foil. Place fish on foil and cook with grill lid closed for 10 min. per one inch thickness of fish. Plate cooked fish and garnish with parsley. 

 

Halibut Recipe Nutrition per serving 

192 calories; 30 gm protein; 8 gm carbohydrate; 3 gm total fat; 0 gm saturated fat; 0 trans fat; 46 mg 

cholesterol; 0 gm fiber; 297 mg sodium 

 

Fresh halibut fillets on sale 

Orange juice on sale 

Fresh Russet potatoes on sale 

To Make Roasted Potatoes: Wash potatoes well. Using a cutting board and sharp knife, cut each potato in half and then cut each half into 4 wedges. Place in a large bowl with about 1 Tbsp olive oil, 1/8 tsp salt and 1/8 tsp black pepper.  Bake on a flat sheet pan at 400 degrees for 20-25 minutes, turning halfway through cooking time. When done, potatoes will be tender when poked with a fork. 

 

Side Items: 

1. Onion-Flavored Green Beans or French Green Beans – Affordable, staple ingredient: Lowes Foods Brand Frozen Green Beans or French Green Beans 

To Make: Get out a cutting board and knife and chop up •• small onion for topping. Cook frozen green  beans according to package directions. Drain water. Add onions to the top. Dust with salt and pepper to taste. 

2. Lightly Sauteed Greens – Affordable, staple ingredient: Fresh greens such as spinach, kale, turnip or mustard 

To Make: Get out a cutting board and knife, remove thick stems and chop greens coarsely. If using spinach, then chopping is not necessary. Heat a large skillet with 2 Tbsp oil and then add about 8 cups of greens and stir in hot pan for 2 minutes. Quickly, add 2 cloves of minced or sliced garlic and stir in pan 2-6 minutes longer. When greens wilt, test for tenderness. The heavier greens take longer to become tender. Dust with salt & pepper to taste. 

3. Chile Rice Pot – Affordable, staple ingredients: Lowes Foods Brand White Rice, Canned Red Kidney Beans, Stewed Diced Tomatoes with Italian Herbs and Frozen Corn 

To Make: Place the following ingredients together in a large, shallow microwave dish: 1 cup white rice, 14 oz can stewed diced tomatoes with Italian herbs, 15 oz can red kidney beans (drained and rinsed), 2 cups frozen corn, 1 cup prepared salsa, 1 •• cups water. Cover and microwave on HIGH for 25-30 minutes or until rice is tender and has absorbed almost all the liquid. Recipe from Food and Health Communications, printed with permission. 

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