Roasted Halibut with Banana-Orange Relish - 22g Carbs, 3g Fiber
From: Eating Well - February/March 2006
Sweet bananas combined with oranges, cilantro and lime juice create
a fresh relish to serve with mild, white-fleshed fish, or try it
alongside roast chicken or pork.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | High potassium |
Active Time: 15 minutes
Total Time: 25 minutes
Servings: 4
--> FISH
1 lb halibut, Pacific cod or other white-fleshed fish
1/2 tsp ground coriander
1/4 tsp kosher salt
--> BANANA-ORANGE RELISH
2 ripe bananas, diced
1/2 tsp freshly grated orange zest
2 oranges, peeled, segmented (see Tip) and chopped
1/4 cup chopped fresh cilantro
2 Tbsp lime juice
1/2 tsp ground coriander
1/4 tsp kosher salt
To prepare fish: Preheat oven to 450 degrees F. Lightly coat a baking
sheet with cooking spray.
Cut fish into 4 portions. Mix coriander and salt in a small bowl and
sprinkle evenly on both sides of the fish. Place on the prepared baking
sheet.
Bake the fish until it is juicy and almost flakes when pressed with a
knife, 8 to 12 minutes, depending on thickness.
To prepare relish:
Meanwhile, stir together bananas, orange zest, chopped oranges,
cilantro, lime juice, coriander and salt in a medium bowl. To
serve, spoon the relish over the roasted fish.
Make Ahead Tip: Cover the relish and refrigerate for up to 2 hours.
Tip: To segment (or supreme) an orange:
1. Slice both ends off the fruit.
2. With a sharp knife, remove the peel and white pith; discard.
3. Cut the segments from the surrounding membranes.
Servings: 4
Nutrition per Serving:
210 Calories, 3g Fat, 0g Sat, 1g Mono, 36mg Cholesterol, 25g Protein,
22g Carbs, 3g Fiber, 203mg Sodium, 855mg Potassium
Nutrition Bonus:
Vitamin C (70% daily value), Selenium (60% dv), Potassium (24% dv)
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 fruit, 3 lean meat
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