Wild Halibut Baked in Parchment with Cilantro and Ginger - 1.2g Carbs
By: Pamela Salzman
Found at: newsletter.vitalchoice.com
Pamela Salzman is a cooking instructor in the Los Angeles area who
focuses on whole, seasonal, and locally-grown organic foods ... and
recently earned certification as a holistic health counselor from the
Institute for Integrative Nutrition.
Pamela recently launched Pamela Salzman/Kitchen Matters... a website
that focuses on recipes taught in her classes, as well as nutrition
education. As she says, "The motivation behind my cooking classes and
this site is to encourage and inspire people to get back in the kitchen
and cook real food."
Serves: 6
1/4 cup organic extra virgin olive oil
1 tsp finely grated fresh ginger
1/4 cup fresh cilantro leaves, chopped or fresh mint, or a combination
2 cloves garlic, peeled and minced
1/4 cup green onion, chopped
Pinch of red pepper flakes or organic cayenne pepper (optional)
6 4-6 oz* portions of wild Alaskan halibut, thawed
6 14-inch squares of unbleached parchment paper
1/2 teaspoon sea salt
1. Preheat the oven to 400 degrees.
2. Place each piece of halibut in the center of a sheet of parchment.
Season lightly with sea salt.
3. In a small bowl, mix together the remaining ingredients until well
blended. Place a heaping spoonful of the mixture atop each piece of
halibut and spread evenly.
4. Bring 2 opposites sides of the parchment together and fold. Continue
to fold all the way down until you reach the fish. Twist both ends of
the parchment so that it looks like a hard candy wrapper. Place each
packet on a baking sheet and bake for 15 minutes.
5. Transfer each packet to a plate and use caution when opening – the
steam will be very hot!
Notes:
You can also add thinly sliced vegetables to the packets and cook
with the fish.
*If you are using pieces of fish that are bigger than the recipe
specifies, you may need to make a little more of the herb mixture.
I would also consider baking the fish for an extra minute.
Nutrition From: caloriecount.about.com - figured for 6 60z portions
Serves: 6
Serving Size: 189 g
Nutrition per Serving:
323 Calories, 127 Calories from Fat, 14.1g Total Fat, 2g Saturated Fat,
70mg Cholesterol, 276mg Sodium, 1.2g Total Carbs, 45.7g Protein
Vitamin A 10% - Vitamin C 3% -Calcium 11% - Iron 14%
Nutrition Grade: B+
Good points
* Very low in sugar
* High in magnesium
* High in niacin
* High in phosphorus
* Very high in selenium
* High in vitamin B6
* High in vitamin B12
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