This past Saturday I woke up on the wrong side of the bed; and no matter what I did, I simply could not shake. I made a smoothie- nothing; I sat outside and stared at the sun, in an attempt to soak up some Vitamin D, the sunshine vitamin and…nothing. It weird, usually smoothies and sunshine is all it takes to snap me back into shape. So after a full day lounging inside in a frowsy mood, I decided it was time for dinner; if there is one thing that makes me happy, it’s making dinner.
Halibut was to be my meal; and although white fleshed fish is not as powerful an omega 3 fatty acid source, they still have plenty of good things going for them. Lean fish is low in fat and calories; but brimming with high quality protein. A 3 oz portion, for example, provides almost 20g of protein – for less than 100 calories no less; if that doesn’t make a girl happy, then there really was no hope. White fish is also rich in B vitamins, which is crucial, as most people are deficient in B vitamins; and selenium, the all important cancer fighting trace mineral, is found in abundance in the mildly flavored flesh of white fish. 3 oz, which seems to the magic number, boasts 100% of the daily requirement of selenium
The reason that I sometimes tend to favor white fleshed fish like halibut, is due to the aforementioned mild flavor; fatty fish, like salmon, although a nutritional powerhouse, comes with a bossy flavor, which tends to overpower. However, white fish is slightly more modest, preferring be a part of the chorus, rather than the lead singer.
This recipe would make anyone happy as cleanup is a breeze; halibut recipes baked cooking en papillote (in parchment paper) has the power to evoke such feelings. Once cooking and plating is accomplished, just wrap it up and toss it out! I chose zucchini and cherry tomatoes for this chorus because they are quintessentially summer; and although the solstice is still a few weeks away, balmy weather, bike rides and short shorts are abound, so it would seem summer came early this year.
Nevertheless, after I ate this meal, adorned nicely with a glass of wine, my mood went from sour to sweet upon first bite; that there is the power of real food!
1/4 zucchini, cut into half moons
3 cherry tomatoes, halved
1/2 tsp salt, divided
1/4 tsp pepper, divided
2 tbsp extra virgin olive oil
1 1/2 tsp white wine vinegar
1 green onion, trimmed and finely sliced
1 tsp fresh basil, chopped
1 tsp fresh mint, chopped
1 tsp fresh flat leaf parsley, chopped
1-5oz halibut fillet, center cut, skin removed
Preheat oven to 450 degrees.
Line a baking sheet with parchment paper; and in a single layer place zucchini and cherry tomatoes, sprinkle with half the amount of salt and pepper. Set aside.
To make dressing, combine basil, mint, parsley, oil, vinegar and green onion in a bowl; and whisk until one even mixture. Season fish with remaining salt and pepper; place on top of zucchini and tomatoes. Spoon the dressing over the fish; allow it to sit 10 minutes, so the fish can absorb the flavor.
Roast in the oven until fish is firm and flakes, about 12-15 minutes.
Remember to promote sustainability and ALWAYS choose SeaChoice Fish!