Baked Halibut Curry with Basmati Rice

Served over fragrant basmati rice with a low-fat curry sauce, this ocean catch is a good source of lean protein.

Makes 4 servings:

2 cups 1% low-fat milk
1/2 teaspoon chili powder
1/4 teaspoon turmeric
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 skinless halibut fillets ( 5 ounces each)
1/3 cup unseasoned dry bread crumbs
1 tablespoons curry powder
2 tablespoons all-purpose flour
2 tablespoons chopped fresh cilantro
1 tablespoon lemon juice
3 cups hot cooked basmati rice

Preheat the oven to 425 degrees F. Line a baking sheet with foil and coat with no-stick spray.

In a shallow dish, whisk together the milk, chili powder, turmeric, salt, and pepper. Add the halibut and let soak for 20 minutes.

Place the bread crumbs on a plate. Remove 1 fillet at a time from the milk mixture and dredge both sides in the crumbs. Place on the prepared baking sheet. Bake for 15 to 20 minutes, or until opaque in the center when tested with a sharp knife.

Transfer the milk mixture to a small saucepan and bring to a boil over medium-high heat. Reduce the heat to low and keep warm.

Melt the margarine or butter in a medium saucepan over low heat. Add the curry powder; cook and stir for 1 minute. Add the flour; cook and stir for 1 minutes. Remove from the heat and whisk in the milk mixture. Return to the heat and increase the heat medium-high. Whisk for 5 minutes, or until the sauce is thickened and comes to a boil. Strain through a fine sieve and stir in the cilantro and lemon juice. If you don't like cilantro use parsley.

Serve the halibut over the rice. top with the sauce.

Per serving 484 calories, Fat 9.6 Cholesterol 56 mg. Sodium 382 mg. Carb.58 g.