Thai Halibut with Mango Salsa

Credit for this dish goes to the ADA's Diabetes Food Hub

The balanced use of “sweet” and “heat” is notable in Thai cuisine. That goes for this dish, too. The “heat” comes from the thai chile peppers and the “sweet” from mango. Together they offer not just that distinctive sweet–heat pairing, but also a beautiful and mouthwatering salsa-like relish for fish. Enjoy!

Ingredients:

• 2 tbsp grapeseed oil - divided

• 3 whole scallion - thinly sliced - green and white parts divided

• 1 Thai chili  pepper or 1/2 small jalapeño pepper (minced)

• 1 large mango - firm and ripe, peeled, pitted, and cut into 1/2-inch cubes - about 2 cups

• 1 tsp soy sauce - reduced-sodium

• 1 tbsp lime juice

• 4 halibut filets (or cod) - 5 oz each, patted dry (or two larger filets)

• ½ tsp sea salt

• ¼ tsp black pepper (freshly ground)

• 1 tbsp fresh basil - chopped

Preparation:

Heat 1 tbsp of the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and the chili pepper and sauté until the scallions begin to caramelize, about 3 1/2 minutes. Add the mango and soy sauce and cook, while stirring, until the mango is softened, about 7 minutes. Stir in the lime juice and green part of the scallions, transfer to a bowl, cover and set aside.

Season the fish with the salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fillets and sauté until cooked through and lightly browned, about 3 minutes per side. 

Top the fillets with the mango relish, sprinkle with the basil, and serve with lime quarters for that extra kick.

Blessed be... and happy cooking!

Lemon Caper Mahi Mahi & Onions

Here's another winning fish dish by my friend Betsy. This time she has combined onions with lemon and capers to create something uniquely different. Enjoy!

Modified By: Betsy Kelp Galloway (from Romulo Yanes, Gourmet Magazine)

Ingredients:

• 2 (6-oz) mahi mahi or halibut filets
• salt to taste
• ½ tsp black pepper, divided
• 2 ½ tbsp olive oil - divided
• 1 large onion - halved lengthwise - then thinly sliced crosswise
• 3 tbsp dry white wine
• 1 tbsp butter
• 3 tablespoons capers - rinsed, drained & coarsely chopped
• 2 ½ tbsp fresh lemon juice
• 1-2 tbsp fresh flat-leaf parsley - chopped

Preparation:

Pat thawed fish thoroughly dry. Sprinkle both sides of fish with salt to taste and ¼ tsp of the pepper, set aside.

Heat 1 ½ tbsp oil in a large skillet over medium high heat until shimmering then sauté onions, stirring frequently, until golden, about 6 minutes.

Stir in wine and ¼ tsp pepper. Cook, stirring, until onions are softened and wine reduces to about 1 tbsp, 2-3 minutes. Stir in butter until melted. Then stir in capers and lemon juice. Remove from heat, cover, and keep warm.

In another skillet, heat remaining olive oil (barely cover bottom of the pan to prevent sticking) over medium high heat until oil shimmers. Carefully place fish, serving side down, in the skillet. Do not disturb for 3 minutes to achieve golden color.

Carefully turn fish over and continue to cook to desired level of doneness (do not overcook as fish will be dry and tough), depending on the thickness and type of fish used, about 2-4 more minutes until fish begins to flake.

In the meantime, make a bed of the onion mixture on a serving platter, reserving 2 tbsp. Place fish on top of the bed of onions. Mix diced parsley into reserved 2 tablespoons of onions mixture and place on fish. Serve immediately.

Blessed be... and happy cooking!

Red Pepper Fish Escabeche with Pacific Halibut Steak

Credit for this dish goes to Wild Alaskan Company and Chef Amanda Elliot, owner of Beet Box & Belly  in Columbia, Missouri.

In this recipe, Pacific halibut steak is topped with a bright, punchy escabeche sauce. Each bite lights up different parts of your palate — and before you know it you’ll have eaten all that’s on your plate. 

Fish escabeche has a light feel and acidic balance of flavor that I rarely get tired of, especially in the warmer seasons of the year. This version is made with red pepper and a mix of fresh herbs that are bountiful during the summer. It’s an easy sauce to make, but when paired with any meaty Pacific Halibut steak, it feels like an extra indulgent dish.

Ingredients:

• 2 Pacific halibut filets - ~6 oz each
• 1 tbsp extra-virgin olive oil
• 1 small onion - finely diced
• 1 red pepper - finely diced
• 5 garlic cloves - minced
• Salt and freshly ground black pepper
• ¾ cup red wine vinegar
• 1 ½ tablespoons sugar - 2 tsp for diabetic comfort
• ¼ cup dill - roughly chopped
• ¼ cup parsley - roughly chopped
• ¼ cup mint - roughly chopped
• ¼ cup cilantro - roughly chopped
• high-heat cooking oil
• 1 tbsp salted butter

Preparation:

In a small saucepan, heat 1 tablespoon of olive oil over medium heat. Add in onion, red pepper, and garlic. Season with salt and pepper and sauté until translucent, about 5 minutes. Add in red wine vinegar and sugar and stir until dissolved. Remove from heat and stir in herbs, then taste and adjust seasoning as needed. Set aside.

Using a clean kitchen towel or paper towel, pat halibut steaks dry. Season with salt and pepper.

Heat a medium skillet over medium-high heat. Add just enough cooking oil to cover bottom of pan. When oil begins to shimmer (sizzling hot), carefully lower halibut into skillet. Sear until first side is golden brown, then flip when it releases easily from the skillet with a fish spatula, about 3 minutes.

Lower heat to medium, then add butter to pan. Sear remaining side of halibut for another few minutes, basting with browning butter until fish has reached an internal temperature of 130 degrees on an instant read thermometer at its thickest part, or when it can be flaked easily with a fork.

Transfer to a serving platter. Generously spoon escabeche over fish and enjoy immediately.

Blessed be... and happy cooking!

Baked Halibut with Dijon/Mayo/Panko

Halibut is such a lovely fish... dense and meaty yet mild in flavor. It works well with moderately robust seasoning, but you don't want to add too much so as to lose the beautifully delicate flavor of the fish itself.

For this dish I prepare a coating of Dijon mustard, mayonnaise, and olive oil to coat the fish before pressing both sides of the filet into plain Panko. I prefer plain over seasoned Panko for this coating so the flavor of the fish itself is not overwhelmed.

Ingredients:

• 2  6 oz halibut filets
• mayonnaise
• Dijon mustard
• olive oil
• 1/2 head bok choy
• 12 grape tomatoes cut in half lengthwise
• a boatload of fresh spinach (you know how it shrinks lol)
• 2 cloves garlic
• kosher salt & fresh ground pepper to taste

Preparation:

Fish: Mix enough mayo, mustard and oil to cover both filets and have some left over for the veggies later. Press the filets into Panko and set in baking dish. Heat your toaster oven to 380 degrees. Time the actual bake with your vegetables so everything is done same time. Bake at 390 for 8 min and then broil for another 1 min or until the Panko gets to your preferred color brown.

Bok Choy: Cut the bok choy into bite size pieces and cook in covered pot with a touch of olive oil on medium heat and frequent tossing. Add salt to taste, but go easy. Once cooked, add some of the Dijon & mayo coating and mix well. Finally add the tomatoes and toss until warm but still firm.

Spinach: Smash and mince two cloves garlic and sautee in olive oil. Once garlic starts to brown, add the boatload of spinach and cover. Toss frequently as spinach wilts. Season to taste with salt and fresh ground pepper. Remove from heat when your desired wilt is achieved.

Blessed be... and happy cooking!

Lemon Pepper Halibut & White Bean Salad

This is another recipe that was inspired by a restaurant chef who refused to share way back in 2013... The appetizer of bacon wrapped grilled scallops served over a white bean salad topped with micro-greens was so incredibly good that we had to order a second portion for deconstruction... something I absolutely love to do. :-) So here's what I started with:

Fantastic appetizer... really... and back then I was all about the bacon! LOL What follows is a mystery to me a decade later, as I found a bunch of pics I took of recreating the dish at home ten years ago, but no recipe. Fortunately I was smart enough to take a group shot of the ingredients I used, so that gave me a place to start.

After studying the old pic it was time to get to work cutting up the ingredients using sizes best I could see in the decade old images and guessing at quantities.

This looked like a pretty good balance so I just put it all together, taking really bad notes along the way. LOL Hey... creativity is not always pretty! :-)

Now that I had my salad it was time to create a proper dressing. I could see from the old picture that lime juice was included, so I immediately went to my Luscious Lemon Vinaigrette recipe for guidance. Trial and error came up with this mix.

My mix really brought it all together to create a fresh, vibrant, flavorful salad than can actually stand alone. Fish lover that I am, though, I was itching to try the halibut bites I had recently received as part of a fish order. Seasoned with my favorite lemon pepper blend from FreshJax Organic Spices and a little olive oil, they were given a quick fry and then added on top of the white bean salad.

You didn't think this was just a story, did you? *smirks* The process is pretty obvious above, but here is the ingredient list. Enjoy!

Fish:

• 12 oz cubed halibut - any other white fish or scallops will work well, also.
• olive oil
• 1+ tbsp FreshJax lemon pepper blend

Salad:

• +/-3 cups baby spinach - should yield 1.5 cups chopped
• 2 15oz cans white beans - drained and rinsed
• 1 orange bell pepper - diced
• 1 shallot - minced
• 2 medium tomatoes - seeded and then diced
• 1/2 English cucumber - peeled, quartered, seeded and diced - should yield 1 cup

Dressing:

• 1/8 cup red wine vinegar
• 1/8 cup lime juice
• 1/4 cup olive oil
• 1/4 tsp table salt
• 1/8 black pepper

Enjoy!

Blessed be... and happy cooking!

Halibut with Spice of Life Rub and Savory Fruit Salsa

My friend Betsy Kelp Galloway is a culinary Goddess when it comes to fish/fruit combos. Here is one of her amazing dishes with a Spice of Life rub that easily elevates the fish to Next Level. Enjoy!

Ingredients for Savory Fruit Salsa:

• 6 ounces fresh jumbo blueberries
• 2 fresh peaches, cubed
• ½ cup cilantro leaves, coarsely chopped (if you’re not a fan of cilantro, substitute fresh basil or parsley leaves)
• ¼ cup red onion, finely chopped
• 1-2 cloves garlic, minced
• 2 teaspoons fresh lime juice
• ½ teaspoon ground cumin
• ⅛-¼ teaspoon salt
• ⅛-¼ teaspoon coarsely, ground pepper

Ingredients for Halibut with Spice of Life Rub:

• 4 - 4 to 6 ounce halibut filets (or other white fish)
• 1 tablespoon of heart friendly oil, such as olive or avocado oil
• 1 teaspoon ground cumin
• 1 teaspoon Chinese five spice powder (combination of star anise, cloves, cinnamon, Sichuan pepper, and fennel seeds)
• 1 teaspoon freshly ground pepper
• ½ teaspoon salt

Preparation:
First make the Savory Fruit Salsa by mixing all ingredients in a medium bowl. Set aside for 30 minutes to give flavors time to meld.
Next, make the Halibut with Spice of Life Rub. 
Pat the halibut filets dry,
Mix all spices thoroughly.
While dividing the spice mixture equally, rub on the top and bottom of each of the pieces of halibut.
Heat a large skillet, with just enough oil to barely cover the bottom of the skillet, over medium-high heat. When oil begins to shimmer, carefully place halibut in the pan leaving space among the filets.
Cook the halibut for approximately 3 minutes; do not disturb it until time to turn. Turn halibut over to complete cooking.
Depending on the thickness of the halibut portions and desired degree of doneness, continue cooking approximately 3 minutes or until fish begins to flake. Do not over cook as over cooking will result in dry fish.
Serve immediately with savory fruit salsa.

Blessed be... and happy cooking!

Lemon Cream Cheese Halibut

I deviated from my normal fish coatings just a tad and decided to try using cream cheese instead of my usual mayo or yogurt as a base. It turned out to be a really nice flavor that beckons for dinner on the deck watching a beautiful sunset. I paired the halibut with some Brussels Sprouts Almondine. It was a well matched side, and you can find that recipe by clicking here.

Ingredients:

• 2 6oz halibut filets
• 1 1/2 cups plain Panko
• 3 tbsp cream cheese
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/4 tsp kosher salt
• 1/8 tsp black pepper
• olive oil cooking spray

Preparation:

Mix cream cheese, olive oil, lemon juice, mustard, salt & pepper

in a dredging dish. I find a dinner fork works well for this.

Coat filets with the mix, press into Panko and then place in foil lined, sprayed baking tray.

Bake at 400 degrees for 8 minutes.

Serve with a green vegetable of your choice or use the aforementioned Brussels sprouts.

Blessed be... and happy cooking!

Sunflower Halibut & Green Beans

This is a variation on my original Sunflower Salmon. Using a milder white fish I decided to change to a seasoned Panko which turned out to be a good move for flavor intensity and balance. Enjoy!

Ingredients:

• 2 halibut filets – about 6 oz each
• 2 tbsp seasoned Panko
• 2 tbsp mayo
• 2 tbsp roasted sunflower seeds
• olive oil as needed
• 8 oz fresh green beans
• salt & pepper to taste

Preparation:

I always prefer to roast my own seeds because it’s so easy and I know there’s nothing getting added. Place seeds in a dry non-stick skillet over medium heat. Toss frequently until the seeds reach a toast you like. Remove them from the skillet so they stop toasting.

Pat the filets dry and salt & pepper both sides. In a small bowl mix together mayo, seasoned Panko and toasted sunflower seeds to a thick but workable paste – add a dash of oil if needed. 

Coat the top of the fish. Bake at 350 degrees for 10 minutes. Switch to broil for an additional minute.

Steam or boil the green beans as per usual. Toss with a splash of olive oil and salt to taste.

Blessed be... and happy cooking!

Heavenly Halibut... or Cod... :-)

This one is adapted from AllRecipes.com where the recipe calls for two pounds of halibut. As fun as that much fish may seem, we eat lovely 6 oz portions in my home which seems to be quite enough protein. I'm therefore paring down to a 2-person recipe and leaving out carbs to make the dish diabetic friendly. I like to serve this dish with a vegetable like lima beans that have both a low glycemic index (46) and load (7).

Ingredients:

• 2  6oz halibut or cod filets
• 1/4 cup grated Parmesan cheese
• 2 tbsp salted butter - softened
• 1.5 tbsp mayonnaise
• 2 tbsp chopped scallions
• 1 tbsp lemon juice
• 1/8 tsp salt
• 1 dash sriracha sauce

Preparation:

Pat filets dry using paper towel, squeezing gently to remove excess liquid and coat lightly with olive oil. Place filets into your toaster oven's foil lined baking tray with the rack set so the filets are about 6" from the heat source, and broil on a low setting for ~8 minutes.

HalibutCod

Meanwhile, mix all other ingredients in a bowl.

Remove filets from the oven, coat with mixture and return to the oven for about another 2 minutes. Your cue to serve is when the topping is bubbling and slightly browned.

Serve with a side of diabetic friendly vegetables and a green salad of your choice.

Blessed be... and happy cooking!