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Although you can substitute any favorite fish, halibut has a high concentration of omega-3s that are beneficial for heart health. The authors recommend purchasing seafood from reputable sources that promote sustainability through the Marine Stewardship Council.
- 1 Tbsp extra-virgin olive oil
- 1 large onion, chopped
- ½ cup chopped green pepper
- 2 garlic cloves, chopped
- 1 (28-oz.) can low-sodium chopped tomatoes
- 2 Tbsp. dried parsley
- 2 tsp. paprika
- ¼ tsp. sugar
- ¼ tsp. cayenne pepper
- 1 bay leaf
- 1 lb. halibut fillets, cut into 1-inch strips
Makes 4 servings.
- Heat the oil in a large skillet. Sauté the onion, green pepper, and garlic until tender, about 4 minutes.
- Add the tomatoes, parsley, paprika, sugar, cayenne pepper, and bay leaf, and bring to a boil over high heat. Reduce the heat, cover, and simmer for 30 minutes.
- Add the halibut pieces to the sauce. Cook about 5 minutes, stirring occasionally, until the fish flakes easily with a fork.
Per serving: Calories 197 (from fat 45); Fat 5g (saturated 1g); Chol. 56mg.; Sodium 244mg; Carbs. 17g; Protein 24g.
Source: DASH Diet for Dummies, A Wiley Brand, by Dr. Sarah Samaan, Rosanne Rust, and Cindy Kleckner.