Health-e-Recipes: Halibut with citrus and garlic

Refresh Your Health with Fish

Halibut

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As a cold-water fish, halibut is a good source of omega-3 fatty acids, the kind of fats health experts say we need to eat more of. Known for heart benefits, these fats are now being researched for potential cancer protection. And there’s no time like a mild spring night to savor a light fish entrée such halibut with citrus and garlic. The orange peel, red onion and green zucchini dress this tender white fish in bright colors.
Halibut with Citrus and Garlic

  * 1 strip (about 1/2 inch wide) orange peel
  * 4 4-oz. skinless fish fillets, e.g. halibut
  * 2 garlic cloves, minced
  * 1 tsp. lemon juice
  * 2 medium zucchini, trimmed, sliced thin
  * 1/2 red onion, very thinly sliced
  * 1/4 cup chopped fresh basil
  * Salt and freshly-ground black pepper
  * 2 tsp. extra-virgin olive oil

Preheat oven to 450 degrees.

Firmly hold one end of the strip of orange peel skin side down on a cutting board. With the other hand, holding a knife at a low, almost horizontal, angle, cut away the white pith, starting at the end being held down and working down the strip. Cut the strip lengthwise into 4-inch long, narrow strips.

Cut four pieces of foil about 12 inches long. Place a fish fillet in center of each piece. Rub garlic into fish. Sprinkle lemon juice over fish. Sprinkle one-fourth of the zucchini, onion, orange zest strips and basil on top of each fillet. Season with salt and pepper and drizzle with oil. Crimp edges of foil together to seal.

Bake fish 15 minutes. Remove and let cool slightly. Carefully open packets and transfer fish to plates. Top with vegetables and juices and serve.

Makes 4 servings.

Per serving: 137 calories, 5 g. total fat (less than 1 g. saturated fat), 2 g. carbohydrate, 21 g. protein, less than 1 g. dietary fiber, 55 mg. sodium.

By AICR.org