SPICY BLUE CHEESE ALASKA HALIBUT

Prep Time: 10 minutes   Cook Time: 15 minutes   Servings: 4

1/2 Tablespoon extra virgin olive oil
1 teaspoon granulated white sugar
1/4 teaspoon cayenne pepper
1/3 cup finely chopped walnuts
2 cloves garlic, minced
2 Tablespoons fresh lemon juice
1 sheet (12"x18") aluminum foil
4 Alaska Halibut steaks or fillets (4 to 6 oz. each), fresh, thawed or frozen
2 teaspoons olive, canola, peanut or grapeseed oil
1/4 cup chopped fresh parsley OR 2 teaspoons dried parsley
1/2 cup crumbled blue cheese

Heat a small skillet over medium heat. Add olive oil, sugar, cayenne pepper, and walnuts. Cook and stir until nuts begin to brown, about 3 to 4 minutes. Remove skillet from heat; stir in garlic, then lemon juice; set aside.

Set oven to broil, with rack 4 to 5 inches from heating element. Line a baking sheet with aluminum foil.

Rinse any ice glaze from frozen Alaska Halibut under cold water; pat dry with paper towel. Brush both sides of halibut with oil. Place halibut on baking sheet and broil frozen halibut for 7 to 9 minutes (turning over after 5 minutes) OR 5 to 6 minutes for fresh/thawed fish (turning over after 3 minutes). Cook just until fish is nearly opaque throughout.

Mix parsley and blue cheese with nuts; distribute evenly over halibut portions. Broil halibut another 1 to 2 minutes, until blue cheese is melted and fish is opaque throughout.

Nutrients per serving: 358 calories, 19g total fat, 5g saturated fat, 49% of calories from fat, 67mg cholesterol, 41g protein, 4g carbohydrate, 1g fiber, 330mg sodium, 187mg calcium and 1.7g omega-3 fatty acids.