3/4 cup no-salt-added chicken broth
1/4 cup fresh lemon juice
1 tablespoon cornstarch
1 tablespoon minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dried rosemary, crushed
8 (6-ounce) halibut fillets
Vegetable cooking spray

Combine first 3 ingredients in a small saucepan; stir well. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat. Stir in parsley, salt, oregano, and rosemary; set sauce aside, and keep warm. 

Prepare grill. 

Place fillets on grill rack coated with cooking spray; cover and grill 6 minutes on each side or until the fish flakes easily when tested with  a fork.

(serving size: 1 fillet and 2  tablespoons sauce)

Calories: 196     Cholesterol: 54mg    Sodium: 229mg    Carbohydrates: 2g

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Halibut Filets & Teriyaki Sauce
(makes 4 servings)

1/2 cup pineapple juice
3 tablespoons low-sodium teriyaki sauce
1 tablespoon honey
3/4 teaspoon cornstarch
1/4 teaspoon garlic powder
1/8 teaspoon ground red pepper
2 tablespoons seasoned breadcrumbs
4 6-ounce halibut fillets (about 1 inch thick), skinned
1 tablespoon vegetable oil
Combine first 3 ingredients in a small saucepan; stir well. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat. Stir in parsley, salt, oregano, and rosemary; set sauce aside, and keep warm. 

Combine first 6 ingredients in a small bowl; stir well with a whisk. Set aside.

Combine breadcrumbs and halibut in a large zip-top plastic bag. Seal and shake to coat; set aside.

Heat oil in a large nonstick skillet over medium heat. Add fillets; cook 4 minutes on each side or until halibut flakes easily when tested with a fork. Remove halibut from skillet; set aside, and keep warm.

dd teriyaki mixture to skillet. Bring to a boil; cook 1 minute, stirring constantly. Pour over halibut. 

Serving Size: 1 halibut fillet and 2 tablespoons sauce

Calories: 278   Cholesterol: 55mg    Sodium: 357mg  Carbohydrates: 14g

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Baked Pepper Fish
(makes 2 servings)

2 (4 oz.) fish fillets such as scrod, cod, white fish, haddock, or orange roughy 
2 Tbsp fat free Ranch dressing 
1 dash cayenne pepper 
1/2 ea diced red bell pepper 
1 ea onion thinly sliced 
1/2 cup broccoli florets 

Preheat the oven to 450 degrees F. Spray a 12-inch of heavy aluminum foil with nonstick cooking spray. 

Place the filet on the foil. Spread the dressing over the filet with a small spoon or pastry brush and sprinkle with red pepper. Arrange the vegetables over the fish. 

Fold the foil over and seal the edges. Place the foil packet in the middle of the oven directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet. 

4 Bake for 20 minutes, or unti the fish is white through the center and flakes easily with a fork. 

To microwave, place the filet and other ingredients directly on a microwave safe plate. Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the filet halfway through the cooking time for even cooking. 

Exchanges Per Serving: 1 Carbohydrate, 2 Vegetable, 2 Very Lean Meat 
Nutrition Information
Amount per serving: Calories 198, Calories From Fat 10, Total Fat 1 g, Saturated Fat 0 g, Cholestrol 49 mg, Sodium 384 mg, Total Carbohydrate 24 g, Dietary Fiber 3 g, Sugars 8 g, Protein 21 g 

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