- 2 5-oz halibut fillets (could substitute cod)
- Salt and freshly ground black pepper, to taste
- 1 tsp olive oil
- 1 tsp butter
- 1 tsp fresh thyme, chopped (or 1/3 tsp dried)
- 1/2 Juice of a Lemon
- Tomato Topping:
- 1/2 lb heirloom or other tomatoes, chopped (juices saved)
- 1 tsp fresh basil, chopped (or 1/3 tsp dried)
- 1/2 tsp olive oil
- 1 tsp shallot (or scallion whites), minced
- 1 tsp chives (or scallion greens), chopped
- 1 tsp white balsamic vinegar (or regular balsamic)
- Salt and freshly ground black pepper, to tast
- In a medium bowl, combine the tomatoes and their juices with the basil, olive oil, shallots, and chives. Season with salt and pepper (to taste) and set aside.
- Pat dry the halibut fillets with paper towels to remove extra moisture, and season with salt
- In a medium nonstick skillet, heat 1 tsp. of olive oil over medium-high heat.
- Add the halibut and cook until browned on the bottom (or skin has turned crispy), about 5 minutes.
- Flip the fillets and add the butter, thyme, and lemon to the skillet; spoon the liquid over the fillets as they cook, about 2 minutes longer.
- Transfer the halibut to a plate. Spoon 2 Tbsp of the tomato mixture on top of each filet.
Yield: 2 (4 oz) servings
Nutrients per serving: Calories: 178; Total Fat: 6 g; Saturated Fat: 2 g; Total Carbohydrate: 8 g; Total Sugars: 1 g (Added, 0 g); Dietary Fiber: 2 g; Protein: 26 g; Sodium: 187 mg; Potassium: 328 mg; Calcium: 21 mg; Vitamin D: 0 mcg; Iron: 0.5 mg.
(oz = ounce; tsp = teaspoon; lb = pound; g = grams; mg = milligrams; mcg = micrograms)
Source: American Institute for Cancer Research. Reprinted with permission from the American Institute for Cancer Research (aicr.org).