15-Minute Halibut Salad - 3.23g Carbs, 1.29g Fiber, 0.76g Sugar
From: The George Mateljan Foundation
This is a great recipe to help add more omega-3 fatty acids to your
meal. The halibut in this easy-to-prepare salad provides you with
one-third (32%) of the daily value for this important nutrient.
Combined with the salad greens, you get a wide range of nutrients
that will work together synergistically towards optimal health. Enjoy!
Prep and Cook Time: 15 minutes
4 medium cloves garlic, pressed
1/2 lb mixed salad greens
4 - 6oz halibut steaks or fillets
1 Tbsp PLUS 1/4 cup fresh lemon juice
Salt and cracked black pepper to taste
1 cup vegetable broth
3 Tbsp fresh chopped sage (or 3 tsp dried sage)
*Optional 3 TBS extra virgin olive oil
1. Press garlic and let it sit for 5 minutes to bring out its
health-promoting properties.
2. Rinse and dry salad greens by using salad spinner if possible.
Place greens mixture on 4 plates.
3. Rub halibut with 1 TBS lemon juice and season with a little
salt and pepper.
4. Heat broth and add halibut; cover and cook for 10 minutes for
each inch of thickness.
5. Remove fish from pan and place on salad greens.
6. Discard extra broth or use for soup. In same pan add garlic,
sage and 1/4 cup lemon juice to hot pan and heat for about 30 seconds.
7. If you'd like to add olive oil, do so after turning off heat. Stir
mixture together for a few seconds and then drizzle over salad. Season
with salt and cracked black pepper. Serves 4
Healthy Cooking Tips:
Halibut can dry out easily, so it is important not to overcook it.
Because stove temperatures vary, keep a close eye on your halibut
and check for doneness starting about 1 minute. Insert the tip of a
knife into the thickest part of the fish. It should flake easily
but still be moist. Cook it until the center is still slightly
transparent and not yet flakey and remove from heat. It will
continue to cook and be perfect when you eat it. For those who
are sensitive to fats, consider not adding the olive oil. You
may choose to toss a little of the dressing with the greens before
placing the halibut on top. Then place a spoonful of it on top of
the halibut. This way you get the wonderful sage flavor evenly
throughout your salad.
Total Weight: 294.93g
Nutrition per Serving:
203.37 Calories, 36.94 Calories from Fat, 5.17 Calories from Saturated Fat,
36.68g Protein, 3.23g Carbs, 1.29g Dietary Fiber, 0.54g Soluble Fiber,
0.75g 0.75g Insoluble Fiber, 0.76g Total Sugar, 0g Monosaccharides,
0g Disaccharides, 0.95g Other Carbs, 4.10g Total Fat, 0.57g Saturated Fat, 1.28g Mono Fat, 1.31g Poly Fat, 0g Trans Fatty Acids, 54.43mg Cholesterol
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