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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"I always eat my peas with honey;
I've done it all my life.
They do taste kind of funny but
It keeps them on my knife."

The refrigerator light goes on...

Peas are one of the best items to keep in your freezer. They are almost as good as fresh peas and can make the most simple dish elegant.

Frozen Peas

The first time I had fresh peas I almost cried they were so good. But peas are not one of those vegetables that are widely available or available year round. I am not fond of canned peas. I find them to be softer and less fresh tasting than frozen peas. They usually contain much more salt as well.

4 ounces frozen peas = 87 calories, <1g fat, 0g sat fat, 0g mono fat, 6g protein, 15g carbohydrates, 127mg sodium, 0mg cholesterol


 

Seared Halibut with Basil Pea Puree



Servings = 2 | Serving size =4 ounces fish with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

The basil pea puree keeps well for about 24 – 48 hours.

Serve with Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice

1/2 10 ounce package frozen peas
1 1/2 Tbsp fresh basil
1/8 tsp salt
fresh ground black pepper
2 4 ounce fresh halibut filet
1/2 tsp extra virgin olive oil

Thaw the frozen peas and rinse under cool water. Drain and add to a blender with the fresh basil, salt and pepper.

Purée in blender until smooth.

Place in a sauce pan and heat over medium heat. Heat the sauce, stirring frequently. When hot, reduce the heat to low to keep warm.

Preheat oven to 400° F.

Turn the halibut filets skin side up on a cutting board and lightly cut stripes in the skin about 1 inch apart. Don't cut completely through the skin to the flesh (this is to keep the filet from curling as the fish cooks).

In a large non-stick skillet, heat the olive oil over high heat. The oil should be very hot - almost smoking.

Place the halibut filets in the hot pan skin side up. Cook for about 2 minutes until the flesh is light brown and has a slight crust to it.

Turn and allow to cook for about a minute on the skin side and then place in the hot oven. Roast for about 8 more minutes.

As the fish nears being done, divide the sauce between four plates making a large pool in the bottom of each plate. Top the sauce with the roasted fish and garnish with fresh basil sprigs.

Nutrition Facts

Serving size = 4 ounces fish

Servings = 4

.

Amount Per Serving

Calories 246 Calories from Fat 38
  % Daily Value
Total Fat 4g 7%
    Saturated Fat 1g 3%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 36mg 12%
Sodium 372mg 15%
Total Carbohydrates 20g 7%
    Dietary Fiber 6g 24%
    Sugars 8g  
Protein 31g  
Vitamin A 66% Vitamin C 44%
Calcium 9% Iron 18%
Vitamin K 49 mcg Potassium 741 mg
Magnesium 133 mg