Halibut with Seven Spices
Servings
2Serving size
4 ounces fishThis recipe can be multiplied and makes good leftovers for sandwiches or salads.
Serve with Couscous or Rice and Lentil Pilaf
Ingredients
| 1 tsp. Olive oil |
| 1 Tbsp. Pine nuts |
| 2 Tbsp., drained Capers |
| 1 large whole (3 inch dia) Tomatoes (seeded and sliced into julienne strips) |
| 1/8 tsp. Salt |
| 2 Tbsp. Balsamic vinegar |
| 1 to taste Black pepper |
| 1/3 tsp.. Unsalted butter |
| 8 ounces Fresh halibut (2 4-ounce filets) |
| 1/8 tsp. Five Spice Powder |
| 1 spray Spray olive oil |
Instructions
Place the olive oil in a medium non-stick skillet over medium-low heat. Add the pine nuts, capers and tomato and cook for about 2 minutes stirring once. Add salt, balsamic vinegar, pepper and butter and reduce the heat to low. Stir occasionally.
Sprinkle the halibut filets with seven spice seasoning.
Spray the hot pan from the oven lightly with olive oil and place the halibut filets in the hot pan seasoned side down. Return the pan to the oven and cook for about 4 - 5 minutes. Turn the filets and cook for another 4 - 5 minutes depending on thickness.
Remove and serve on top of Rice and Lentil Pilaf. Top with the tomato caper mixture.
Serve this recipe with one of these starch side dishes.
Couscous
Place water and salt in a medium sized pan over high heat and bring to a boil. Remove from the heat and add couscous, stirring once. Cover and let stand for five minutes. As the couscous is cooking, place the oil in a small non-stick sauté pan over medium heat.…
Rice and Lentil Pilaf
Place the water in a large stock pot over high heat. Add the lentils and cook over a moderate boil for about 25 minutes. Check the degree of doneness about every 3 minutes after 20 minutes and cook until just tender. While the lentils are cooking, place the 1 1/2…
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
This recipe is a great example of one that is higher in fat but low in saturated fat. While we try to keep our recipes under 15 grams of fat per serving, keep in mind that it is your average intake that is important. One day you might eat more and other days less. It is the long term reduction of fat, calories and cholesterol that can help you live longer and live better.
Those recipes that are higher in fat are like this one and have high levels of the healthy fats like monounsaturated fats and Omega 3 fats.