Heath Notes

Fantastic Halibut

Make it a Meal

Add these dishes to make a full meal:

Parmesan-Grits Souffle

Arugula and White Bean Salad

Brandied Cherry Scones

Wine Pairings

Absolutely delicious! Start to marinate the fish at least two hours before you plan to serve it.

Preparation facts

Yield: 4 servings

Ingredients

3 cloves garlic, minced

1 Tbs (15mL) olive oil

1/4 cup (25g) basil, fresh, chopped

1 tsp (6g) salt (sea salt if on a corn-free diet*)

1 tsp (4g) pepper

1/4 cup (60mL) fresh lime juice

1 1/2 lbs (680g) halibut fillets, or steaks

Directions

Combine all ingredients except for fish in a shallow dish large enough to hold the halibut.

Place fish in the dish and marinate for at least two hours, turning once or twice.

Remove fish from marinade and broil or grill for about 5 minutes on each side (10 minutes total per inch (2.5cm) of thickness). Transfer fish to a serving dish.

Heat remaining marinade in the microwave for one minute; then pour over fish. Serve while hot.

Serve with rice or couscous.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition facts

Serving Size 1 serving

Calories 446

Calories from Fat 308 (69%)

% Daily Value*

52%Total Fat 34g

29%Saturated Fat 5.7g

Polyunsaturated Fat 3.4g

Monounsaturated Fat 20.8g

33%Cholesterol 100mg

27%Sodium 646mg

18%Potassium 630mg

1%Total Carbohydrate 3g

1%Dietary Fiber 0.4g

Sugars 0g

Sugar Alcohols 0g

63%Protein 32g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.