Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 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 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 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
- =
- 1 1/4 lbs 2 lbs halibut steaks
- salt
- freshly ground pepper
- 3 large tomatoes, peeled, seeded
- -and chopped
- 1/2 cup green pepper, finely chopped
- 1/2 cup onion, finely chopped
- 6 tbsp butter, (yah. right.)
- 3 tbsp lemon juice
- 1/8 tsp tabasco
- =
Directions
(for a six oz (raw) steak, i used 2 small tomatoes, kept the green pepper and onion the same, threw in a chopped jalopena pepper, replaced the 6 tbsp of butter with 1 tsp margarine, and used about a tsp of tabasco). Preheat the oven to 400°F. Butter a shallow baking dish large enough to hold the fish in one layer, and place the fish in it. Season with salt and pepper to tasted and spread the tomatoes, green pepper, and onion over the top. Melt the butter with the lemon juice and tabasco and drizzle it over the fish and vegetables. Bake about 25 minutes, basting with pan juices every 10 minutes. (my way, without the butter, with a 4 oz (cooked) portion of the fish, and about two-thirds of the vegetables, i counted it as 4 protein choices and 1 fruit/vegetable choice).