Ingredients:

¾ pound cooked halibut

2 tbsp special oil

¼ cup chopped onions

¼ cup chopped green pepper

2 tbsp flour

¾ tbsp salt

¼ tbsp white pepper

¼ tbsp dry mustard

1-½ cups skim milk

2 tbsp dry bread crumbs

Preparation:

          Flake the halibut. Heat the oil in a saucepan; sauté the onions and green pepper 10 minutes. Blend in the flour, salt, pepper and mustard. Gradually add the milk, stirring steadily to the boiling point, then cook over low heat 5 minutes. Remove from heat and mix in the halibut. Divide among 4 oiled ramekins or turn into a 1-quart casserole. Sprinkle with the bread crumbs. Bake in a preheated 375 degree oven 15 minutes for ramekins, 25 minutes for casserole.

Serves 4.

Per serving

Calories 185

Saturated fat 1.1 grams

Polyunsaturated fat 5.2 grams

Total fat 8.9 grams

Reference:

The Low Salt, Low Cholesterol Cookbook

Myra Waldo

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