This simple fish entrée is a great source of lean protein and omega 3 fatty acids. In addition, halibut is a very good source of calcium, magnesium and selenium. Garlic provides the phytonutrient, allicin that has known antibacterial and anti-viral properties to help you fight infection. And allicin along with other phytonutrients in garlic have known anti-cancer properties.
Time to Table: 10-15 minutes
1 lb halibut filet
Juice of 1 lemon (2-1/8-inch diam.)
2 cloves garlic
1 tbsp virgin olive oil
*Use all organic ingredients when possible.
Crush or mince garlic. Rub fish with garlic. Season with salt and pepper to taste. Drizzle with lemon juice and olive oil. Bake at 350°F until fish is no longer pink and flakes easily with a fork, about 8 to 10 minutes. Makes about four 3 oz. servings.
165 calories, 6 g total fat, 0.8 g saturated fat, 0 g trans fat, 0.9 g monounsaturated fat, 0.9 g polyunsaturated fat, 36 mg cholesterol, 62 mg sodium, 2 g carbohydrate, 0 g fiber, 0 g sugars, 24 g protein, 181 IU vitamin A, 60 mg calcium, 100 mg magnesium, 41 mcg selenium
[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more about the LaValle Metabolic Institute click here. ]
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