Category: Seafood Dishes

Serves: 4

Ingredients

• 4 portions brown rice (about 1 cup uncooked)
• 4 portion-size halibut steaks (about 1 ½ lbs)
• ¼ tsp ground black pepper
• ¾ cup fat-free plain yogurt
• ¼ cup gluten-free breadcrumbs
• 1 clove garlic, minced
• 1 ½ tsp chives, chopped
• 3 tbsp Parmesan cheese, grated, divided
• 1 tsp paprika
• 1 ½ lbs asparagus spears, trimmed
• 1 tsp grated lemon peel
• 1 lemon, halved

Directions

1. Prepare brown rice according to package directions.
2. Preheat oven to 400°F
3. While rice is cooking, lightly coat a broiler pan with cooking spray. Arrange halibut steaks on the broiler pan and season with black pepper.
4. In a medium mixing bowl, combine yogurt, breadcrumbs, garlic and chives. Spread the yogurt mixture evenly over halibut steaks. Sprinkle two tablespoons of Parmesan cheese over the yogurt mixture and top with paprika.
5. Bake, uncovered, until the halibut is opaque throughout, approximately 15 to 20 minutes.
6. Place asparagus spears in an 8″ x 8″ baking dish; add 2 tbsp of water. Cover with plastic wrap and pierce with a fork several times to vent. Microwave on high until crisp tender, about 4 to 6 minutes. Remove from microwave and let stand 2 minutes.
7. Mix grated lemon peel and remaining tablespoon of Parmesan into cooked rice.
8. Place portions of halibut and rice on each of 4 plates along with about one-fourth of the asparagus. Top baked halibut with a squeeze of lemon. Serve and enjoy!

Nutrition Facts

Calories 403, Fat 7g, Cholesterol 57mg, Sodium 181mg, Carbohydrates 40g, Sugar 5g, Fiber 6g, Protein 44g