This is not a recipe, but the world's healthiest foods site has great instructions for preparing healthy foods. Worth a peek...
http://whfoods.org/cookdemo.php
In-Home Cooking Demo
This is the In Home Healthy Cooking School where we demonstrate quick and easy techniques of the healthy cooking methods. Regardless of how much cooking experience you have, you will be able to prepare healthy foods that taste good.
Wednesday, August 29, 2007
15 Minute Halibut
This is from the whfoods.org site, I tried it last night and it was great, and can be used with other fish as well as halibut (I had it with salmon the next day...the lemon kept the avocado green). I didn't have scallions, but subbed red onions instead, which worked out well. I also liked the easy stovetop preparation for the fish. (see photo of my prep). With the green beans and the salsa and fish, it was enough for a lovely luncheon.
This spicy salsa is a great way to compliment the flavor of halibut in a healthy, quick and easy way. The avocado is a wonderful addition to salsa that adds a rich tasting flavor, along with extra nutrition.
This spicy salsa is a great way to compliment the flavor of halibut in a healthy, quick and easy way. The avocado is a wonderful addition to salsa that adds a rich tasting flavor, along with extra nutrition.
Note: I am not a big fan of jalepenos, so I didn't add them and didn't miss that in the ingredients. I'm sure it would add an extra 'kick' to it.
Prep and Cook Time: 15 minutes
Ingredients:
4 6oz halibut steaks or filets
¼ cup minced scallion
1-2 tsp finely minced jalapeno
6 medium cloves garlic, pressed
¼ cup + 1 TBS fresh lemon juice
3 TBS chopped fresh cilantro
8 cherry tomatoes, quartered
1 medium ripe but firm avocado diced in ¼ inch cubes
salt and black pepper to taste
Directions:
Mix all ingredients except halibut in a bowl and set aside.
Preheat a 10-12 inch stainless steel skillet on medium high heat for about 2 minutes.
Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in hot pan. (You do not need oil or liquid for this) Cook for about 3 minutes and turn. Cook for another 3 minutes and remove from pan. This is our Stovetop Searing cooking method. Place on plate, and top with salsa.Serves 4
Healthy Cooking Tips:
It is best to choose halibut that is fresh and at least 1 inch thick. Because halibut can become dry when cooked, the thicker cuts helps to retain moisture. It is important that the pan has had sufficient time to get hot. This will also help to retain moisture, as it seals the fish. It's important not to overcook halibut. To check for doneness, insert the tip of a knife into the center. It will flake, but still be moist when it is cooked to perfection. In fact, cook it slightly less than desired doneness, as it continues to cook after removing from the heat. Unlike the other salsas, this one is served with a chunky texture. Chop everything fine except the tomatoes and avocado. If the avocado is very ripe it will make the salsa mushy looking. Choose an avocado that is ripe, yet still a slight firmness. You will have a more attractive salsa. 262 calories per serving.
Prep and Cook Time: 15 minutes
Ingredients:
4 6oz halibut steaks or filets
¼ cup minced scallion
1-2 tsp finely minced jalapeno
6 medium cloves garlic, pressed
¼ cup + 1 TBS fresh lemon juice
3 TBS chopped fresh cilantro
8 cherry tomatoes, quartered
1 medium ripe but firm avocado diced in ¼ inch cubes
salt and black pepper to taste
Directions:
Mix all ingredients except halibut in a bowl and set aside.
Preheat a 10-12 inch stainless steel skillet on medium high heat for about 2 minutes.
Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in hot pan. (You do not need oil or liquid for this) Cook for about 3 minutes and turn. Cook for another 3 minutes and remove from pan. This is our Stovetop Searing cooking method. Place on plate, and top with salsa.Serves 4
Healthy Cooking Tips:
It is best to choose halibut that is fresh and at least 1 inch thick. Because halibut can become dry when cooked, the thicker cuts helps to retain moisture. It is important that the pan has had sufficient time to get hot. This will also help to retain moisture, as it seals the fish. It's important not to overcook halibut. To check for doneness, insert the tip of a knife into the center. It will flake, but still be moist when it is cooked to perfection. In fact, cook it slightly less than desired doneness, as it continues to cook after removing from the heat. Unlike the other salsas, this one is served with a chunky texture. Chop everything fine except the tomatoes and avocado. If the avocado is very ripe it will make the salsa mushy looking. Choose an avocado that is ripe, yet still a slight firmness. You will have a more attractive salsa. 262 calories per serving.
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