"When I was a little girl, my mother told me that fish was food for the brain, so fish is one of my favorite foods. If I did get any smarter, why not attribute it to the fish?" -CL Reader

Recipe by Cooking Light April 1998

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Recipe Summary

Yield:
6 servings (serving size: 5 ounces fish, 1/2 cup rice, and 1/2 cup sauce)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine first 7 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer 20 minutes. Add halibut; simmer 10 minutes. Remove from heat; let stand 20 minutes.

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  • Heat oil in a large saucepan over medium heat. Add 4 1/2 cups onion and bell pepper, and sauté 5 minutes or until tender. Stir in flour. Add tomatoes and oregano; cover, reduce heat, and simmer 15 minutes.

  • Remove fish from cooking liquid with a slotted spoon; drain well. Discard cooking liquid and solids. Sprinkle fish with salt and black pepper. Arrange over rice. Top with tomato sauce. Serve with lemon wedges.

Nutrition Facts

402 calories; calories from fat 20%; fat 9g; saturated fat 1.5g; mono fat 2.5g; poly fat 3.8g; protein 39.6g; carbohydrates 38.8g; fiber 3.1g; cholesterol 80mg; iron 3.5mg; sodium 402mg; calcium 135mg.
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