rilled Halibut with Tomato-Herb Sauce - 2g Carbs, <1g Fiber
From The American Institute for Cancer Research AICR
A Fresh Catch
Fresh herbs, fruit and tomatoes dress up the halibut without much
fuss in this recipe. Marinating brings out the flavor in this
low-fat dish; it cooks in just 10 minutes. The addition of a
plant-based sauce adds protective phytochemicals and another
whole level of flavor to the dish. This delicious and simple
recipe is a healthful alternative to red meat.
1 lb halibut fillet
2 Tbsp fresh lemon juice
1 Tbsp extra virgin olive oil
1 tsp dried crushed rosemary
Salt and freshly ground black pepper, to taste
1/2 cup diced tomatoes
1/4 cup coarsely chopped fresh basil
2 Tbsp finely chopped scallions
1 Tbsp red wine vinegar
1 tsp extra virgin olive oil
1/2 tsp grated orange rind
A pinch of cayenne pepper, if desired
Fresh rosemary for garnish, if desired
Place the halibut in a large, shallow dish. In a small bowl,
mix together the lemon juice, oil and rosemary for the marinade.
Season it with salt and pepper to taste. Pour the marinade over
the fish, turning to coat both sides. Cover and refrigerate for
at least 30 minutes or up to 4 hours. (Marinating gives great
flavor but also helps protect animal protein from forming
cancer-causing substances on the grill.)
Drain the fish and discard the marinade. Place the fish on a
greased grill 4 inches from the heat source and cook, turning
once, until opaque throughout, about 10 minutes per inch of thickness.
While the fish is cooking you can prepare the sauce. In a small
bowl, mix together the tomatoes, basil, scallions, vinegar,
1 tsp. of oil, orange rind and a pinch of cayenne pepper, if
desired. Whisk until it is well blended. Season the sauce
with salt and pepper to taste.
Heat the sauce on low heat until warm. Place the grilled fish
on a large serving platter. Garnish with some chopped fresh
rosemary, if desired, and spoon the sauce over the top.
Serve immediately.
Makes 4 servings
Per serving:
174 Calories, 7g Total Fat (1g Saturated Fat), 2g Carbohydrate,
24g Protein, <1g Dietary Fiber, 64mg Sodium