Sometimes creating a recipe is a little like trying to solve a Rubik’s cube. You twist it this way and that and get real close to figuring it out, only to realize you’re not quite there yet. Such was the case here. Halibut is a great fish for health, but left to its own devices it can be rather bland. So I toyed, I tinkered, and went through more fish than Shamu until—hallelujah!—I got it right. If you aren’t in the mood for this southern Italian version, try the south-of-the border variation below.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Preheat the oven to 400°F and lightly oil an ovenproof pan large enough to accommodate all of the fillets in a single layer.
Step 2
Stir the lemon juice and salt together, then coat the halibut in the mixture and refrigerate for 15 minutes.
Step 3
Pat the fillets dry with paper towels and place them in the prepared pan. Brush each fillet with 1/4 teaspoon of the olive oil and top with 1/4 cup of the tomato sauce.
Step 4
Bake for 12 to 15 minutes, until the fish is opaque and flakes easily. To be certain the fish is done, push a two-pronged kitchen fork straight down into the flesh. If you feel no resistance, the fish is cooked; if not, return the fish to the oven for another minute or two.
Step 5
Top each fillet with 1 tablespoon of the relish before serving.
variation
Step 6
For a totally different taste sensation, marinate the halibut in Cilantro Lime Vinaigrette (page 181) for 30 minutes. Pat the fillets dry with paper towels. Sprinkle each fillet with a pinch of salt and a pinch of cayenne, and bake as above. Top with a dollop of Mango and Avocado Salsa (page 185) before serving.
storage
Step 7
Store in an airtight container in the refrigerator for 2 days.
nutrition information
Step 8
(per serving)
Step 9
Calories: 380
Step 10
Total Fat: 28g (4.7g saturated, 17.4g monounsaturated)
Step 11
Carbohydrates: 5g
Step 12
Protein: 26g
Step 13
Fiber: 1g
Step 14
Sodium: 450mg
CULINARY RX
Step 15
Nutritionists tout fish as a great source of omega-3 fatty acids, which studies suggest may be beneficial for people fighting breast and prostate cancer. But recent research suggests that not all fish are created equal, and what people really should be looking at is the ratio of omega-3 to omega-6, as omega-6s may promote cancer growth. This ratio could be at the heart of the benefits of the so-called Mediterranean diet, which some researchers believe is linked to lower cancer rates in Mediterranean countries. The magic ratio of omega-3s to omega-6s appears to be no less than 1 to 1 (and preferably a lot more omega 3s). For example, halibut’s ratio is 2.5 to 1 (good), wild king salmon comes in at 5.6 to 1 (better), and fish roe weighs in at 11.1 to 1 (a slam dunk). By contrast, farm-raised catfish has fifty times more omega-6s than omega-3s. A good rule of thumb is to look for wild fish, as opposed to farm-raised, since the feed given to some cultivated fish can be high in omega-6s.
