42. Concoction Friday - Almond Crusted Halibut

Sep 9, 2016

Almond Crusted Halibut with Spinach

 Use a mild white fish like cod, grouper or halibut.

The spinach may turn a little yellow because it's cooked with the lemon juice, but the great taste makes up for the loss of color.

 

Ingredients    (4 servings)

• Zest and juice of 1 lemon, divided
•  
• 1/2 cup sliced almonds, coarsely chopped
•  
• 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
•  
• 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
•  
• 1 teaspoon kosher salt, divided
•  
• Freshly ground pepper to taste

• 1 1/4 pounds cod (see Tip) or halibut, cut into 4 portions
• 4 teaspoons Dijon mustard
•  
• 2 cloves garlic, slivered
•  
• 1 pound baby spinach
•  
• Lemon wedges for garnish

 

Preparation

1. Preheat oven to 400 °F. Coat a rimmed baking sheet with cooking spray.

2. Combine lemon zest, almonds, dill, 1 Tablespoon oil, 1/2 teaspoon salt and  ½ teaspoon pepper in a small bowl.

3. Place fish on the baking sheet and spread each portion with 1 teaspoon mustard.

4. Divide the almond mixture among the portions, pressing it onto the mustard.

5. Bake the fish until it flakes easily, about 7 to 10 minutes, depending on thickness & Oven temperature.

Meanwhile, heat the remaining 2 teaspoons oil in a large pan over medium heat. Add garlic and cook, stirring, until you smell the cooked garlic, but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper.

Cook, stirring often, until the spinach is just wilted, about 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges.

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Nutrition information

 

Per Serving 244  Calories                                                                                                                                                                                             12 g fat (1 g sat);

 4 g fiber;

 8 g carbohydrates; 

27 g protein;

146 mcg folate; 

67 mg cholesterol; 

1 g sugars; 0 g added sugars;

Vitamin A (184% daily value), Vitamin C (37% dv), Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv), Calcium (17% dv)

Exchanges

½ Carbohydrate

1 vegetable,

3 lean meat,

2 fat

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