eatTHISdiet

  Original
  Comfort Food Diet
  Coumadin Users
  My eatTHISdiet

Top Diet Resources
	Low-Cholesterol / Low-Fat Diet Information
	Coumadin® / Warfarin - Information - Coumadin-safe Recipes
	GERD / Acid Reflux - Information - GERD / Acid Reflux- Safe Recipes
	Gluten Sensitivity - Information - Gluten-Free Recipes
	Low Sodium Diet - Information - Low Sodium Recipes
	Lactose Intolerance - Information - Lactose Intolerant Recipe Guide
	The Mediterranean Diet
	Healthy Eating for Kids
	Eating Healthier in Fast Food Restaurants
	Eating Healthier in Chain Restaurants

Sections
	Columns Dr. Tim Says... Chef Tim Says... Isis and Minerva
	Newsletters: Weekly Archive Health & Nutrition Bites Eat - Don't Eat Newsletter Signup
	Equipment
	Techniques
	Ingredients
	Ingredient Equivalents
	Ask Dr. Gourmet
	Dr. Gourmet Reviews
	The Health of It All...

About Dr. Gourmet

= 30
What's this?

Halibut with Peanut Cilantro Butter

Servings = 2 | Serving size =4 ounce halibut filet with butter

This recipe can be multiplied by 2,3,4,5.

The herbed butter keeps well and can be used in multiple ways.

Serve with Coconut Rice

AND

Serve with Cucumbers & Dill in Sour Cream or Cucumbers in Yogurt with Mint

3 Tbsp	light spread (like Promise Buttery Spread Light or Smart Balance Light)
1 Tbsp	peanut butter
2 Tbsp	fresh cilantro
1/4 tsp	rice vinegar
1 Tbsp	low-sodium soy sauce
2	4 ounce halibut filets
	fresh ground black pepper

Mix the spread together with the peanut butter, cilantro, vinegar and soy sauce. This can be done up to 24 hours in advance and kept in the refrigerator.

Preheat oven to 425°F. Place a large skillet in the oven.

When the oven is hot lightly spray the pan with oil. Season the halibut with the pepper if you wish and place the filets in the pan. Return the pan to the oven and cook for about 5 minutes and then turn. Cook for another 7 to 10 minutes and serve, topped with 1/2 of the cilantro butter for each filet.

Nutrition Facts

Serving size: 4 ounces halibut filet with butter | Servings 2

Calories 246 | Calories from Fat 127

Amount Per Serving (% Daily Value)

Total Fat 14g (22%) | Saturated Fat 3g (17%)

Monounsaturated Fat 6g | Trans Fat 0g

Cholesterol 36 mg (12 %) | Sodium 497 mg (21 %)

Total Carbohydrates 2g (1%) | Sugars 2g

Dietary Fiber 1g (2%) | Protein 26g

Vitamin A 27% | Vitamin C 0 % | Calcium 6% | Iron 7%

Vitamin K 10 mcg | Potassium 584 mg | Magnesium 109 mg

Cilantro

Cilantro is also called Chinese parsley in the US , but is known as coriander in most other English speaking countries. A lot of cuisines use the leaves as well as the seeds (both whole and ground). Fresh cilantro is now as common as parsley in most markets.

I find that the stems have as much flavor as the leaves. I generally use the leaves without stems in a recipe where the cilantro both adds flavor to the dish and is also garnish. I use the stems when a sauce will be pureed, because they will add flavor without affecting the texture.

All fresh herbs will last longer when they are kept moist. If the cilantro is wilted at all, don’t buy it. To store fresh cilantro, rinse the leaves well and then trim the bottom of the stems. Place the bunch in a glass or small vase, as you would with flowers, and then place the bouquet in the back of the fridge. Wrapping the rinsed cilantro in a paper towel and placing the bundle in a plastic bag before putting in the refrigerator works as well.

Halibut with Peanut Cilantro Butter

Nutrition Facts

The refrigerator light goes on...

Special Diet Information

Cilantro