Here’s a quick sheet pan dinner. I coated halibut fillet with a mayonnaise sauce and chopped pecans, which added a nice crunch and flavor to the fish. The halibut bakes on the sheet pan along with broccoli florets and sweet potato cubes to complete the meal.
Halibut is a tender fish that is tasty with a mild subtle sweetness. Other fish such as mahi mahi, swordfish or even tilapia will work with this dinner. It only takes 10 minutes to cook and there’s no pot to wash.
HELPFUL HINTS:
Sugar can be substituted for honey.
Chop pecans in food processor.
COUNTDOWN:
Preheat oven to 450 degrees.
Prepare all the ingredients.
Bake the halibut and vegetables.
SHOPPING LIST:
To buy: 3/4 pound halibut, 1 jar reduced-fat mayonnaise, 1 bottle honey, 1 jar Dijon mustard, 1 container chopped pecans, 1 container plain panko breadcrumbs, 1/2 pound broccoli florets, 1/2 pound sweet potatoes and 1 can olive oil spray.
Staples: salt and black peppercorns.
Baked Pecan Crusted Halibut with Broccoli and Sweet Potatoes
Recipe by Linda Gassenheimer
3/4 pound halibut fillet
Salt and freshly ground black pepper
1/4 cup reduced-fat mayonnaise
2 teaspoons honey
2 teaspoons Dijon mustard
1/4 cup finely chopped pecans
1/4 cup plain panko breadcrumbs
1/2 pound broccoli florets, about 3 cups
1/2 pound sweet potato cubes, about 2 cups
Olive oil spray
Line a baking sheet with foil. Place halibut on one side of the sheet and add salt and pepper to taste to the fish. Mix the mayonnaise, honey and mustard together in a small bowl. Mix the pecans and breadcrumbs together in another bowl. Spread the mayonnaise mixture over the halibut and spoon the pecan mixture evenly over the mayonnaise. Place the broccoli florets next to the halibut on the baking sheet. Wash and do not peel the sweet potato. Cut into 1/2 to 1-inch pieces and place on the sheet next to the broccoli. Sprinkle salt and pepper to taste over the vegetables and spray olive oil spray over the fish and vegetables. Place the sheet pan in the oven for 10 minutes. A meat thermometer should read 135 degrees. Bake a few minutes longer if needed. Divide between two dinner plates and server.
Yield 2 servings.
Per serving: 602 calories (40 percent from fat), 26.8 g fat (3.1 g saturated, 10.6 g monounsaturated), 54 mg cholesterol, 44.5 g protein, 48.1 g carbohydrates, 8.1 g fiber, 553 mg sodium.
(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.)
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