ALASKA HALIBUT with Tangy Fruit Salsa
Prep Time: 15 Cook Time: 15
Servings: 4
Prepare salsa: Combine lemon juice and honey in medium mixing bowl. Add remaining ingredients and toss together gently. Mixture can be made several hours ahead and refrigerated until ready to serve.
Halibut: Preheat broiler/oven or grill to medium-high heat (450oF).
Rinse any ice glaze from frozen Alaska Halibut under cold water; pat dry with paper towel. Brush both sides of halibut with oil. Place on a spray-coated broiling pan or well-oiled grill, 5 to 6 inches from heat, and cook about 5 minutes. Turn halibut over and sprinkle with seasoning salt. Cook an additional 7 to 10 minutes for frozen filets or 5 to 6 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
Remove halibut to individual serving plates and top with spoonfuls of salsa.
Nutrients per serving: 349 calories, 11g total fat, 2g saturated fat, 28% calories from fat, 54mg cholesterol, 37g protein, 25g carbohydrate, 1g fiber, 271mg sodium, 104mg calcium and 1.5g omega-3 fatty acids.
Halibut: Preheat broiler/oven or grill to medium-high heat (450oF).
Rinse any ice glaze from frozen Alaska Halibut under cold water; pat dry with paper towel. Brush both sides of halibut with oil. Place on a spray-coated broiling pan or well-oiled grill, 5 to 6 inches from heat, and cook about 5 minutes. Turn halibut over and sprinkle with seasoning salt. Cook an additional 7 to 10 minutes for frozen filets or 5 to 6 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
Remove halibut to individual serving plates and top with spoonfuls of salsa.
Nutrients per serving: 349 calories, 11g total fat, 2g saturated fat, 28% calories from fat, 54mg cholesterol, 37g protein, 25g carbohydrate, 1g fiber, 271mg sodium, 104mg calcium and 1.5g omega-3 fatty acids.
Tangy Fruit Salsa:
2 Tablespoons lemon juice
1 Tablespoon honey
1 can (11 oz.) mandarin oranges, drained and coarsely chopped
1 can (8 oz.) pineapple chunks, drained
¼ cup red bell pepper, finely diced
1 Tablespoon fresh chives, chopped or ½ Tablespoon dried chives
2 teaspoons lemon peel or ½ teaspoon dried lemon peel
2 teaspoons chopped fresh cilantro
1/4 to 1/2 teaspoon red pepper flakes
1/4 teaspoon salt
4 Alaska Halibut steaks or fillets (4 to 6 oz. each)
2 Tablespoons olive, canola, peanut or grapeseed oil
½ teaspoon seasoning salt