In less than 30 minutes from starting to prep the ingredients to serving, you can make this exotic fish dish and the accompanying fruit relish. Another time, make only the fruit relish and serve it with roasted pork or chicken.
Recipe information
Yield
Serves 4; 3 ounces fish and 1/4 cup relish per serving
Ingredients
Relish
Fish
Preparation
Step 1
In a small bowl, stir together the relish ingredients. Set aside.
Step 2
In another small bowl, stir together the cumin, pepper, and coriander. Sprinkle over both sides of the fish. Using your fingertips, gently press the mixture so it adheres to the fish.
Step 3
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Place the fish in a single layer in the pan. Reduce the heat to medium. Cook for 4 to 5 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to a platter. Sprinkle the fish with the remaining 1 tablespoon parsley. Spoon the relish over the fish.
Cook’s Tip
Step 4
Fresh halibut, a good source of omega-3 fatty acids and potassium, may be more widely available in the spring. If you can’t find it, try frozen halibut steaks or steaks or fillets from another firm white fish, such as cod or haddock.
Nutrition Information
Step 5
(Per serving)
Step 6
Calories: 193
Step 7
Total fat: 5.0g
Step 8
Saturated: 0.5g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 1.0g
Step 11
Monounsaturated: 2.5g
Step 12
Cholesterol: 36mg
Step 13
Sodium: 65mg
Step 14
Carbohydrates: 12g
Step 15
Fiber: 1g
Step 16
Sugars: 10g
Step 17
Protein: 24g
Step 18
Calcium: 70mg
Step 19
Potassium: 644mg
Dietary Exchanges
Step 20
1 fruit
Step 21
3 lean meat
