Healthy Recipes

Roasted Halibut With Lemon-caper Sauce
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Juice of ½ lemon
Capers 1 teaspoon
Olive oil 1 teaspoon
Dried thyme ½ teaspoon
Halibut steaks 2 (6-ounce)
Salt ¼ teaspoon
Freshly ground pepper to taste
Cooking spray

  1. Preheat oven to 450ºF.
  2. Combine lemon juice, capers, olive oil, and thyme in a small bowl. Set aside.
  3. Season halibut with salt and pepper, and place in a casserole dish coated with cooking spray. Roast in center of oven until cooked through, about 15-20 minutes.
  4. Drizzle halibut with lemon-caper sauce and serve.

5 very lean meats; 0.5 fat

Side Suggestions: Sautéed Asparagus With Parmesan
Heat 2 teaspoons of olive oil in a large nonstick skillet over medium-high heat. Sauté 10-12 trimmed asparagus spears for 5-10 minutes, until they reach desired tenderness. Top with 2 teaspoons of Parmesan cheese. Nutrition Info (for ½ of recipe): 66 calories; 4 g carbohydrate; 3 g protein; 5 g fat (1 g sat); 1.5 g fiber; 33 mg sodium. Exchanges: 1 vegetable; 1 fat.

Side Suggestions: Couscous

Nutrition Facts
Serving Size ½ of recipe
Calories 190
Total Fat 4 g
Saturated Fat 0.5 g
Sodium 425 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Protein 35 g
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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