Blackened Halibut with Remoulade

A creamy mayonnaise-based sauce balances the highly seasoned fish. If you can't find cornichons, substitute chopped dill pickle in the sauce.

Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce)

Ingredients

• Sauce:
• 1/3  cup  low-fat mayonnaise
• 2  tablespoons  chopped fresh flat-leaf parsley
• 1  tablespoon  chopped fresh chives
• 1  tablespoon  finely chopped cornichon
• 1  tablespoon  whole-grain Dijon mustard
• 1  teaspoon  fresh lemon juice
• 1/8  teaspoon  salt
• 1  garlic clove, minced
• 
  Fish:
• 2  teaspoons  paprika
• 1  teaspoon  ground cumin
• 1/2  teaspoon  salt
• 1/2  teaspoon  sugar
• 1/2  teaspoon  garlic powder
• 1/2  teaspoon  dried oregano
• 1/4  teaspoon  dried thyme
• 1/4  teaspoon  ground red pepper
• 4  (6-ounce) halibut fillets
• 2  teaspoons  canola oil

Preparation

1. To prepare sauce, combine first 8 ingredients in a bowl. Cover and chill.

2. To prepare fish, combine paprika and next 7 ingredients (through red pepper). Sprinkle fish evenly with seasoning mixture. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; sauté 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with sauce.

Nutritional Information

Calories:

245 (33% from fat)

Fat:

9.1g (sat 0.7g,mono 2.6g,poly 3.3g)

Protein:

34.8g

Carbohydrate:

5.9g

Fiber:

1.4g

Cholesterol:

52mg

Iron:

2.2mg

Sodium:

719mg

Calcium:

97mg