The flavorful and nutritious seafood dish of baked halibut with salsa verde is ideal for any occasion. With the salsa verde, the delicate flavour of the halibut is enhanced. The halibut is baked in foil, which helps to keep it moist and tender. This dish is a great choice for busy weeknights or special occasions because it is also quick and simple to prepare.
Ingredients: baked halibut with salsa verde
- 1 1/2 pound steak halibut
- 1 teaspoon olive oil, preferably extra-virgin
- Salt & freshly ground black pepper to taste
- Salsa verde
- 1 1/2 tablespoons olive oil, preferably extra-virgin
- 2 tablespoons very finely chopped fresh parsley, preferably Italian flat-leaf
- 1 tablespoon minced shallots
- 1 1/2 teaspoons capers, rinsed and chopped
- 1 small clove of garlic, minced
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon anchovy paste
Instructions:
To bake halibut:
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Preheat the oven to 300 degrees Fahrenheit.
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Set the halibut on a large sheet of aluminium foil, drizzle with oil, and season with salt and pepper. Bring the foil sides and ends together to form a tent, leaving an air space on top. Transfer the tent to a large baking dish or baking sheet.
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Bake until the interior of the fish is opaque, 15 to 20 minutes.
To make salsa verde:
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Combine oil, parsley, shallots, capers, garlic, lemon juice, and anchovy paste in a small bowl—season with salt and pepper.
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Cut the baked halibut into four medallions. Spoon a little salsa verde on top of each portion and serve.
Nutritional Information:
- 200 calories
- Total 9 fat (1 g sat)
- 41 mg cholesterol
- 1 g carbohydrate
- 27 g protein
- 0 g fibre
- 155 mg sodium
The Benefits of Eating Seafood:
Seafood is a great way to get the protein, vitamins, and minerals your body needs to stay healthy. Consuming seafood has been associated with a lower risk of developing heart disease, and stroke. Additionally, it is a great source of omega-3 fatty acids, which are crucial for the well-being of the heart and brain.
How to Choose the Perfect Halibut:
When choosing halibut, look for firm, white flesh that is free of discolouration and has a mild aroma. The gills should be bright red, and the skin should be shiny. Additionally, your fishmonger can help you select the best options based on your preferences and requirements if you ask them for guidance on how to choose the ideal halibut. In order to contribute to environmental protection and guarantee a reliable supply of healthy food in the future, it’s also critical to think about the fish’s source and select sustainable options.
The Benefits of Salsa Verde:
Fresh herbs, garlic, and olive oil are used to create the flavorful salsa verde. It goes well with vegetables, chicken, fish, and other protein sources. Salsa verde is rich in flavour and nutrition but low in calories and fat. It has anti-inflammatory and antioxidant substances that can help lower the risk of chronic illnesses.
Frequently Asked Questions:
Q: Can I use frozen halibut for this recipe?
A: Yes, you can use frozen halibut for this recipe. Just make sure to thaw it completely before cooking.
Q: Can I make the salsa verde ahead of time?
A: Yes, you can make the salsa verde up to 3 days ahead of time and store it in the refrigerator.
Q: Can I use a different type of fish for this recipe?
A: Yes, you can use a different type of fish for this recipe. Just adjust the cooking time based on the thickness of the fish.
Conclusion:
Baked halibut with salsa verde is a delicious and nutritious meal that is easy to prepare. Halibut is a great choice for those looking for a lean protein source, while salsa verde adds flavour and nutrition. By following these simple steps, you can enjoy a restaurant-quality meal in the comfort of your own home.
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