Fish is a very intimidating protein source to cook. Most don’t even bother trying and stick to pouch tuna. If you are looking for a way to get more fish in your diet without it coming from a pouch then you have got to check out this recipe. Very easy on the difficulty rating. While it does have steps and a good prep time, it is well worth the wait and saves well in individual serving.

This recipe is featured in the “Around the World In 30 Recipes” cookbook. It was released only to Leighpeele.com members.

Would you like to be able to get all the cookbooks from Body By Eats and the future ones to come individually? Well stay tuned!

Ingredients:
Grams/Ounces

For Fish:

794 g halibut fillets, skinless and boneless
1/4 tsp black pepper
1/2 tsp salt
8 fl oz skim milk
1 tsp lemon juice
28 g light “butter” similar to Smart Balance Light
_____________

For Topping:

592 g potatoes
28 g light “butter” similar to Smart Balance Light
124 g light sour cream
_____________

For Sauce:

56 g light “butter” similar to Smart Balance Light
15 g flour
8 fl oz skim milk
2 large hard boiled eggs, sliced
145 g green peas (fresh or frozen)
3 tbsp fresh chopped parsley

 Ingredients:
Cups/Spoons

For Fish:

1-3/4 lbs halibut fillets, skinless and boneless
1/4 tsp black pepper
1/2 tsp salt
1 cup skim milk
1 tsp lemon juice
2 tbsp light “butter” similar to Smart Balance Light
_______________

For Topping:

4 medium potatoes
2 tbsp light “butter” similar to Smart Balance Light
1/2 cup light sour cream
_______________

For Sauce:

4 tbsp light “butter” similar to Smart Balance Light
2 tbsp flour
1 cup skim milk
2 large hard boiled eggs, sliced
1 cup green peas (fresh or frozen)
3 tbsp fresh chopped parsley

Directions:

For Fish:
1. Pre-heat oven to 350 F.
2. Arrange halibut in a baking dish and season with salt and pepper. Mix 4 fl oz (1/2 cup) of the milk, lemon juice, and butter together; pour on top of the fish.
3. Cover and bake fish for 15-20 minutes.
4. Save liquid from fish and flake fish into large pieces.

For Topping:
5. Boil water in a large pot filled 3/4th way up with water. Peel potatoes and slice in 1/4 inches.
6. Add potatoes to boiling water and cook until easily pierced with a fork; drain and mash. Mix in butter and sour cream; set aside.

For Sauce:
7. Melt 56 g (4 tbsp) of butter in a sauce pan. Stir in flour and cook for 1 minute; set aside off heat.
8. Slowly stir in milk and saved liquid from fish. Return to heat and bring to a boil, stir constantly until sauce begins to thicken. Remove from heat and add in fish, boiled eggs, peas, and parsley; stir together well and spoon back into baking dish.
9. Spread potatoes on top of fish and bake for 15 minutes. Serve.

Yields 6 servings

1 Serving: Calories- 379.01, Protein- 36.21 g, Fat- 13.51 g, Carbs- 28.16 g, Fiber- 2.69 g, Sodium- 445.13 mg

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