Halibut Ingredients:

4 fresh or frozen halibut, about 1 inch thick (about 1 ½ pounds total)
1/4 cup green onions, sliced
1 (14 ½ ounce) can chopped tomatoes with green chili peppers, drained
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
½ teaspoon snipped fresh thyme or 1/4 teaspoon dried thyme, crushed
1 teaspoon drained capers
1/8 teaspoon ground black pepper

Method:

1. Preheat a barbecue grill.
2. If the fish is frozen, remove from freezer and thaw. Pat with paper towels till dry.
3. Sprinkle the ground black pepper onto the fish and set aside.
4. Take a medium sized bowl and mix together the sliced green onions, minced garlic, drained capers, and chopped tomatoes with the green chili peppers.
5. From a roll of heavy duty kitchen foil, cut a piece 36” x 18” big. Fold in half to obtain an 18 inches square foil.
6. Place the halibut fillets in the center of the foil.
7. Spread the tomato mixture evenly on the fillets. Finally, sprinkle the oregano and thyme on top.
8. Bring together 2 opposite sides of the foil and seal with a double fold. Seal each of the sides of the foil as well so that the fish is completely enclosed, and there is enough space for steam to build up.
9. Place the fish in the foil on the rack of the uncovered grill directly over medium coals. Grill for about 10-12 minutes or till the fish is done.
10. When fish flakes easily, remove from the grill and rest for 2 minutes.
11. Halibut Veracruz is traditionally served hot with sauce, some green vegetables and rice.

Nutritional Information:
(Amounts per serving)

ENERGY     PROTEIN   FAT(total)     SODIUM        CHOLESTEROL
237kcal          36g                7g                527mg                  54mg

No. Of Servings: 4
Preparation Time: 15 minutes
Cooking Time: 10-12 minutes

Health Tips:

• This is a low fat recipe with a high content of protein. The calories and cholesterol are also low. This makes it ideal for anyone on a weight loss diet.
• The sodium level is slightly on the higher side, thus people with elevated blood pressure must consult their health advisors before they incorporate the recipe into their individual meal plans.
• Halibut provides good quality protein which is very low in fat, and a source of polyunsaturated fatty acids.

The post Halibut Veracruz Fillet Recipes For Side Dish appeared first on Diet, Nutrition, Exercise for a Healthy Life..

Ingredients:

¾ pound halibut steak, cut into 1 inch thick
2 small leeks
1 tablespoon coarse-grain mustard
2 garlic cloves, peeled and minced
1 tablespoon balsamic vinegar
½ tablespoon water
1/8 teaspoon freshly ground black pepper
1/8 teaspoon salt
2 teaspoon olive oil, preferably extra virgin
Chives, optional
Tomatoes, yellow pear shaped, optional

Grilled Halibut Recipe Methods

1. If you plan to use frozen halibut then make sure to thaw it thoroughly before proceeding further. Rinse the pieces and pat them dry with paper towels. Divide into 2 serving size pieces. Place the fish in the refrigerator (not freezer) until required.
2. Whisk mustard along with balsamic vinegar, water, half the amount of minced garlic and half the amount of olive oil in a bowl and set aside.
3. Cut off the green tops of the leeks. Trim the roots and wash them thoroughly. Remove the outer white layers. If you wish to, you can also slit the leek slightly at its bottom end as this will help to separate the layers and make washing easier. Drain them well after washing.
4. Combine the washed leeks with a small amount of water in a small saucepan. Bring the water to a boil. After it boils, reduce the heat and cover the pan. Let the leaks simmer on low heat for about 2 to 3 minutes. Drain the water and pat the leeks dry. Brush them with a small amount of the olive oil and set aside.
5. Stir the remaining garlic along with the remaining olive oil, salt and black pepper in a small bowl. Spread this rub evenly over the fish using your fingers.
6. Lightly grease an uncovered grill rack. Place the leeks and the fish directly over the rack over medium coals. Cover and grill for about 8 to 10 minutes or till the fish flakes. Turn the fish and leeks once halfway through grilling. To check if it’s cooked, test the fish with a fork, if it flakes easily then consider it done.
7. Remove the leeks and grilled fish; slice the leeks into ½ inch pieces. Divide the leek and halibut among 2 serving bowls. Drizzle the mustard and vinegar mixture evenly in both the bowls. Garnish with chives and tomato halves if desired before serving. This recipe makes 2 serving.

Health Tips:

• Grilled halibut and leeks with mustard vinaigrette is a diabetes friendly recipe that provides about 231 calories and 8 gm total fat per serving.
• This recipe can be considered a high protein, low carbohydrate recipe as it provides about 30 gm protein and 7 gm carbohydrates per serving.
• This recipe provides 331 mg sodium per serving. Use reduced sodium balsamic vinegar to decrease the sodium content of this recipe.

The post Grilled Halibut Recipes with Mustard appeared first on Diet, Nutrition, Exercise for a Healthy Life..

Halibut Recipe Ingredients:

6 halibut steaks, approximately 6 ounce each
1 teaspoon dried oregano or 2 tablespoon fresh oregano
4 tablespoon olive oil, preferably extra virgin
4 tablespoon lemon juice, freshly extracted
4 medium size garlic cloves, minced
2 teaspoon lemon-pepper seasoning
For garnish:
Fresh oregano or thyme sprig
Lemon wedges

Method:

1. If you use frozen fish then thaw it thoroughly before proceeding. Wash halibut steaks with water and drain any excess water. Pat the steaks dry with paper towels.
2. For marinade: Combine crushed or snipped oregano (you may even use thyme in place of oregano), lemon juice, minced garlic, lemon-pepper seasoning and oil in a large shallow dish. Coat both the sides of the fish with this marinade and leave it in the shallow dish. Cover the dish and place it in the refrigerator. Let the fish remain in the marinade for 30 to 90 minutes. For even marinating turn the fish steaks once or twice in this period. Marinating the fish is recommended for at least an hour for the steaks to get a tangy flavor.
3. Remove the shallow dish with fish from the refrigerator and drain the fish to remove excess fluid. Reserve the marinade. Lightly grease an unheated rack of a broiler pan. Place the marinated steaks over the rack and broil around 4 inches away from the heat for 10 to 12 minutes. Halfway through broiling turn the fish once and brush the reserved marinade on both the sides. Discard the remaining marinade. Test the fish with a fork, if the fish flakes easily then consider it done. If the fish doesn’t flake or if the fork doesn’t go easily in the steaks then broil for another 5 minutes. Serve hot, garnished with a fresh sprig of oregano or thyme. If desired you may even serve the steaks with lemon wedges.

Health tip:

• This recipe provides around 235 calories and 8 gm fat per serving.
• Grilled lemon herb halibut can be considered a high protein recipe as it provides about 36 gm protein per serving. If you are on protein restricted diet or purine restricted diet, you should include this recipe in your meal only after a confirmation note from your specialist.
• This recipe also provides about 636 mg sodium per serving, so if you are on sodium restricted diet and wants to include this recipe in your meal then don’t forget to watch your other sources of sodium in diet.

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