Roasted Orange-Fennel Halibut with Dijon Sauce

Name: Roasted Orange-Fennel Halibut with Dijon Sauce
Prep time: 10 min
Total time: 35 min
Yield: 4
Ingredients: 1/2 cup fat-free or light mayonnaise; 2 tablespoons finely chopped fresh parsley; 1 tablespoon Dijon mustard; 1 teaspoon grated orange peel; 1 (1 1/2-lb.) halibut fillet, cut into 4 pieces; 2 tablespoons orange juice; 2 tablespoons finely chopped fresh parsley; 2 teaspoons grated orange peel; 1/2 teaspoon fennel seed, crushed; 1/2 teaspoon garlic salt

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Prep 10 min
Total 35 min
Ingredients 10
Servings 4

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Flavored with parsley and orange peel, Dijon mustard becomes a zesty basting sauce for roasted halibut.

by Qué Rica Vida Cocina

Updated Jul 6, 2010

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Ingredients

Sauce

1/2 cup fat-free or light mayonnaise
2 tablespoons finely chopped fresh parsley
1 tablespoon Dijon mustard
1 teaspoon grated orange peel

Halibut

1 (1 1/2-lb.) halibut fillet, cut into 4 pieces
2 tablespoons orange juice
2 tablespoons finely chopped fresh parsley
2 teaspoons grated orange peel
1/2 teaspoon fennel seed, crushed
1/2 teaspoon garlic salt

Directions

1

Heat oven to 425°F. Spray shallow baking pan with nonstick cooking spray. In small bowl, combine all sauce ingredients; mix well. Refrigerate until serving time.
2

Place halibut in sprayed pan. Brush with orange juice. Sprinkle with 2 tablespoons parsley, 2 teaspoons orange peel, the fennel and garlic salt; rub in with fingers.
3

Bake at 425°F. for 15 to 20 minutes or until fish flakes easily with fork. Serve fish with sauce.

Nutrition Information

180 Calories, 3g Total Fat, 32g Protein, 5g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1/4 of Recipe

Calories: 180

Calories from Fat: 30

Total Fat: 3g; 5%

Saturated Fat: 1g; 5%

Trans Fat: 0g

Cholesterol: 95mg; 31%

Sodium: 600mg; 25%

Potassium: 510mg; 15%

Total Carbohydrate: 5g; 2%

Dietary Fiber: 0g; 0%

Sugars: 3g

Protein: 32g

% Daily Value*:

Vitamin A: 8%; 8%

Vitamin C: 6%; 6%

Calcium: 4%; 4%

Iron: 4%; 4%

Exchanges:

0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choice

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

Flavored with parsley and orange peel, Dijon mustard becomes a zesty basting sauce for roasted halibut.