Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.
"With Fellini, the fear dropped out of my work because it was such a happy experience... hanging out with Fellini, having pasta on the set with Fellini." -Terrance Stamp, Actor
The refrigerator light goes on...
This is another of a series of dishes designed as much for use as leftovers as for serving right away. The key is to slightly undercook the fish and then microwave the leftovers very gently. Heat for about 90 seconds on high and then remove and stir. Repeat. It will take between 4 and 6 minutes to reheat depending on your microwave.
Portion Size
Eating healthy is as much about the amount of food you eat as any other issue. Throughout this book this heading appears to highlight the serving sizes of different foods – eggs, meats, fish, rice as well as pasta.
A serving size of pasta is two ounces (the amount in the Nutrition Facts on a box or bag of pasta). Since the standard box of pasta is one pound, there are eight servings in a box with each serving having about 200 calories.
There is usually not much fat in pasta, about a gram or so per serving. Most pasta is simply flour and water.
Servings = 2 | Serving size =about one cup pasta with veggies and fish
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe requires Dill Pesto to be made first. This recipe was designed to be used as leftovers keep well for about 72 hours in the fridge. Reheat gently.
3 quart
water
4 ounces
orzo
8 ounces
zucchini (cut into 1/2 inch thick rounds)
8 ounces
halibut filet
spray olive oil
6 ounces
grape tomatoes
1 Tbsp
pine nuts
1 ounce
goat cheese
3 Tbsp
dill pesto
1/4 tsp
salt
fresh ground black pepper (to taste)
Preheat the oven to 425°F and place a large skillet inside.
Place the water in a large sauce pan over high heat.
When the water is boiling add the orzo. Reduce the heat to medium-high so the water won’t boil over.
While the pasta is cooking spray the hot pan lightly with olive oil and place the halibut and the sliced zucchini inside. Return the pan to the oven.
The pasta will take about 10 – 13 minutes to cook. The fish will not take as long and should be turned after about 5 minutes. At ten minutes remove the fish from the pan and turn the zucchini over.
When the pasta is done strain it and return the pasta to the sauce pan. Add the tomatoes, pine nuts, goat cheese, dill pesto and salt. Stir until the goat cheese is melted and the dill pesto is well blended.
Gently flake the cooked fish into the sauce pan and fold into the orzo. Divide between two plastic containers and top with the cooked zucchini. Let cool for about 20 minutes, cover and refrigerate. See below for instructions on reheating.
Nutrition Facts
Serving size = 1 cup pasta with veggies and fish
Servings = 2
Amount Per Serving
Calories 524
Calories from Fat 159
% Daily Value
Total Fat 18g
28%
Saturated Fat 4g
21%
Monounsaturated Fat 6g
Trans Fat 0g
Cholesterol 45mg
15%
Sodium 476mg
20%
Total Carbohydrates 52g
17%
Dietary Fiber 5g
19%
Sugars 6g
Protein 38g
Vitamin A 21%
Vitamin C 59%
Calcium 18%
Iron 29%
Vitamin K 17 mcg
Potassium 1260 mg
Magnesium 189 mg
Dr. Gourmet Healthy Recipes : Main Course : Halibut with Dill Pesto Orzo
