Because we all have to eat more fish! Baked Halibut with Parmesan

If you follow health food news, you’ve heard about the “super foods” – foods that are loaded with nutrients that may protect against diabetes complications.  And we’ve all heard about the benefits of fish – as fresh as possible, at least 3 times every week.  Here’s an easy-to-prepare fish dish that’s packed with flavor and nutrients.

Serves 4

4, 4oz portions fresh Halibut, skin on
1T Dijon mustard
1/2t ground oregano
1/8t black pepper
1/4C low salt chicken stock
1 scallion, chopped, green and tender white parts only
1 oz grated Parmesan cheese 
1 1/2T olive oil
2T fresh lemon juice
1/2T vinegar

Preheat your oven to 375.

Rinse the fish steaks under cold water; pat dry with paper towels, then place in a shallow baking dish. Brush the steaks evenly with the

In a small bowl, whisk together the lemon juice, vinegar, olive oil, oregano and pepper. Pour over the steaks. Cover and chill for 1-2 hours.

Drain marinade from the backing dish and discard. Add the chicken stock to the baking dish, top each steak with green onions and cheese. Bake 25 minutes, or until fish flakes with a fork*. Serve.

* Old saying in the restaurant business. Question: “How do you properly cook a piece of fish? Answer: “Put it on a hot platter and give it to a slow waiter.” Generally, fish cooked until it “flakes with a fork” is overcooked. So now you know.

Recipe, courtesy

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