204322 Health Library | Health and Wellness | Wellmont Health System
  • Roasted Halibut With Lemon-caper Sauce

    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

    Servings and Times

    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
    Directions
    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.

    Exchanges5 very lean meats; 0.5 fat

    Side Suggestions: Sautéed Asparagus With ParmesanHeat 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

  • Join WellZones today.

    Make a Change For LifeLearn more

    Wellmont LiveWell is creating a new tradition of wellness in the mountains by providing individuals with tools and encouragement to live healthier lifestyles.

  • HeartSHAPE Spotlight

    At risk for a heart attack? Learn more

    Fight heart disease early and prevent heart attacks with HeartSHAPE® - a painless, non-invasive test that takes pictures of your heart to scan for early-stage coronary disease.

  • Calories and Energy Needs

    Calorie NeedsLearn more

    How many calories do you need to eat each day to maintain your weight and fuel your physical activity? Enter a few of your stats into this calculator to find out.

  • Ideal Body Weight

    Ideal Body WeightLearn more

    Using body mass index as a reference, this calculator determines your ideal body weight range. All you need to do is enter your height.

  • Body Mass Index

    Body Mass IndexLearn more

    This tool considers your height and weight to assess your weight status.


  • Can we help answer your questions?

    Wellmont Nurse Connection is your resource for valuable health information any time, 24 hours a day, seven days a week. Speak to a Nurse any time, day or night, at (423) 723-6877 or toll-free at 1-877-230-NURSE.