2 pounds halibut steak cut into serving pieces

dash of tobasco sauce rubbed into each piece of halibut

1 cup chopped red or green pepper

3/4 cup chopped celery

1 clove garlic minced

2 tablespoons olive or canola oil

1 can tomatoes (28 oz.)

1/2 cup non-fat dry milk

1/4 cup minced parsley

1 tablespoon honey (tupelo preferred) 

In a 2 quart microwave safe dish combine celery, peppers, onions, garlic, and parsley.

Cook in microwave on high for 3 minutes or cook until on top of stove in a skillet until vegetables are tender. 

Remove vegetables from casserole and put the halibut steaks on bottom of dish.

To the tomatoes add the dry milk and the cooked vegetables. Put over the halibut steaks.

Cook in microwave on high for about 9 minutes or until fish flakes easily with a fork. 

The casserole can also be baked in the oven at 350 degrees for 25 to 30 minutes.


This recipe contains: omega-3, beta-carotene, iron, zinc, potassium, magnesium, calcium, folic acid, vitamin C, vitamin E, and the B vitamins, especially B1, B2, B6, and B12.


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Rosemary C. Fisher.
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