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Mediterranean Halibut Sandwiches

Mediterranean-style meals, such as Mediterranean Halibut Sandwiches, have been shown to reduce the risk for heart disease, as they generally include foods with healthy monounsaturated fats. This halibut sandwich is a great example.

Health MAY 2012

  • Yield: Makes 4 servings (serving size: 1 sandwich)
  • Cook time:20 Minutes
  • Prep time:20 Minutes

Ingredients

  • Cooking spray
  • 2 (6-ounce) halibut fillets, skinned
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons plus 1 tsp olive oil, divided
  • 1 (14-ounce) loaf ciabatta bread, ends trimmed, split in half horizontally
  • 1 garlic clove, halved
  • 1/4 cup reduced-fat mayonnaise
  • 1/4 cup chopped sun-dried tomatoes
  • 1/4 cup chopped fresh basil
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 1 tablespoon capers, drained and mashed
  • Grated zest of 1 large lemon
  • 2 packed cups (2 ounces) arugula

Preparation

1. Preheat oven to 450°.

2. Spray a small baking dish with cooking spray; add halibut and season with a pinch each salt and pepper; rub with 1 teaspoon oil. Bake 10-15 minutes, until cooked through and the flesh flakes easily with a fork. Cool.

3. Remove some bread from top half of loaf. Brush cut sides with 2 tablespoons olive oil. Bake on a baking sheet 6-8 minutes, until golden. Rub toasted surfaces with garlic.

4. In medium bowl, combine mayonnaise, sun-dried tomatoes, basil, parsley, capers, and lemon zest. Add fish, flaking and mixing with fork. Spoon onto bottom half of bread and top with arugula. Add top of bread and cut into 4 sandwiches.

Nutritional Information

Amount per serving
  • Calories: 419
  • Fat: 12.2g
  • Saturated fat: 2.1g
  • Monounsaturated fat: 6.7g
  • Polyunsaturated fat: 1.4g
  • Protein: 24g
  • Carbohydrate: 51g
  • Fiber: 3g
  • Cholesterol: 42mg
  • Iron: 0.0mg
  • Sodium: 793mg
  • Calcium: 0.0mg
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Mediterranean Halibut Sandwiches recipe

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