|
|||||||||||||
|
|||||||||||||
|
|||||||||||||
 = 30What's this? |
Halibut with Seven Spices
Servings = 2 | Serving size =4 ounces fish
This recipe can be multiplied by 2, 3.
This recipe can easily be multiplied by 2 or 3. This makes good leftovers for sandwiches or salads.
Serve with Rice and Lentil Pilaf
| 1 tsp | extra virgin olive oil |
| 1 Tbsp | pine nuts |
| 2 Tbsp | capers |
| 1 large | tomato |
| 1/8 tsp | salt |
| 2 Tbsp | balsamic vinegar |
| fresh ground black pepper | |
| 1 tsp | unsalted butter |
| 2 | 4 ounce halibut filets |
| 1/8 tsp | seven spice seasoning |
| spray olive oil |
Preheat the oven to 400°F. Place a medium or large skillet in the oven.
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.
Nutrition Facts
Serving size: 4 ounces fish | Servings 2
Calories 229 | Calories from Fat 103
Amount Per Serving (% Daily Value)
Total Fat 12g (18%) | Saturated Fat 2g (11%)
Monounsaturated Fat 4g | Trans Fat 0g
Cholesterol 41 mg (14 %) | Sodium 469 mg (20 %)
Total Carbohydrates 5g (2%) | Sugars 3g
Dietary Fiber 2g (7%) | Protein 25g
Vitamin A 20% | Vitamin C 20 % | Calcium 7% | Iron 10%
Vitamin K 15 mcg | Potassium 777 mg | Magnesium 124 mg
"Suhtain."
-The Lebanese word for “enjoy this food in good health.”
The refrigerator light goes on...
This recipe is a great example of one that is higher in fat but low in saturated fat. While I try to keep Dr. Gourmet 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.
Seven spice seasoning is the best, and I got it from this little Lebanese market called Al-Nakheel in Vienna, Virginia. Every time I open the spice drawer that I keep my ziplock bag full of this pungent spice the aroma evokes the market place and a spice merchant doling out small bags of spices. The market is crowded and loud with the bartering sellers and buyers. (Mind you, I’ve never been to such a place but the fragrance for the spice is so heady I feel that I know it.)
