Tuesday, February 10, 2009

Light & Easy Halibut Hashbrown Casserole

I love me some casseroles and most of us know what when it comes to meat, fish is the healthiest way to go. Here's a healthy take on a halibut casserole from the Recipe Doctor:


Recipe Doctor: Light & Easy Halibut Hashbrown Casserole
By Elaine MageeTribune Media Services

Q: I have a halibut dish that is really tasty but quite high in calories. Can you work your magic and help me make it a bit more healthful?
A: The recipe starts with 2 sticks of butter and ends with a cup of sour cream. Not a great way to serve halibut that on its own contributes a wonderful dose of fish omega-3s (500 milligrams per 3 ounce serving) and protein (23 grams per 3 ounce serving).

Instead of using the two sticks of melted butter to coat the bottom of the 9x13-inch dish before lining the pan with shredded hash browns to create a crust, I used two tablespoons of higher monounsaturated fat margarine to coat the baking dish. To make a lighter cream sauce I used a can of Healthy Request Cream of Mushroom Soup, a cup of fat-free sour cream, a cup of fat-free half and half or lowfat milk along with diced onions instead of the regular options. Reduced-fat sharp cheddar is still sprinkled over the top along with some corn flakes to finish the dish. These changes made big changes in terms of calories, fat, saturated fat, and cholesterol.

Light & Easy Halibut Hashbrown Casserole
(With half the calories and more then 80% less fat and saturated fat)
Original recipe contains 506 calories, 36 grams fat, 21 grams saturated fat, and 108 mg cholesterol per serving.

2 Tblsp. high monounsaturated fat less-fat margarine or whipped butter
6 cups shredded frozen hashbrowns (no fat added)
4-5 cups chunks of raw halibut, 1-inch pieces (about 24 ounces)
1 can Healthy Request Cream of Mushroom Soup, condensed
1 cup fat-free sour cream
1 cup fat-free half and half (or lowfat milk)
1 cup diced or chopped onions
½ tsp. ground black pepper (add more if desired)
½ cup reduced-fat sharp cheddar cheese
2 cups corn flakes

Preheat oven to 350 degrees. Generously coat the bottom and sides of 9x13-inch baking dish with margarine or whipped butter. Add hashbrowns to prepared dish and push them up the sides to form a crust. Spread the halibut pieces evenly over the potato crust. In medium bowl, combine condensed cream of mushroom soup, fat-free sour cream, half and half, diced onions and black pepper with whisk or spoon until well blended. Spread mixture over halibut. Sprinkle cheddar cheese on the top of cream sauce then crunch up the corn flakes and scatter them on top. Bake in lower section of oven, uncovered, for 45 minutes or until fish is cooked throughout and the hashbrown crust is lightly browned.

Makes 8 servings. Per serving: 265 calories, 23g protein, 28g carbohydrate, 6.4g fat, 2.2g saturated fat, 2g monounsaturated fat, 2g polyunsaturated fat, 35mg cholesterol, 2g fiber, 408mg sodium. Calories from fat: 22 percent. Omega-3 fatty acids = .5g, Omega-6 fatty acids = 1.4g. Weight Watchers POINTS = 5.

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