Monday, February 19, 2007

YUMMY MONDAYS: Halibut with Avocado Salsa

4 6oz halibut steaks or filets
1/4 cup minced scallion
1-2 tsp finely minced jalapeno
6 medium cloves garlic, pressed
1/4 cup + 1 TBS fresh lemon juice
3 TBS chopped fresh cilantro
8 cherry tomatoes, quartered
1 medium ripe but firm avocado diced in 1/4 inch cubes
salt and black pepper to taste


Mix all ingredients except halibut in a bowl and set aside.

Preheat a 10-12 inch stainless steel skillet on medium high heat for about 2 minutes.

Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in hot pan. (You do not need oil or liquid for this) Cook for about 3 minutes and turn. Cook for another 3 minutes and remove from pan. This is our Stovetop Searing cooking method. Place on plate, and top with salsa.

Serves 4

A personal suggestion: Serve with Mexican Corn on the Cob and Green Salad with a low fat dressing.

Healthy Cooking Tips:

It is best to choose halibut that is fresh and at least 1 inch thick. Because halibut can become dry when cooked, the thicker cuts helps to retain moisture. It is important that the pan has had sufficient time to get hot. This will also help to retain moisture, as it seals the fish. It's important not to overcook halibut. To check for doneness, insert the tip of a knife into the center. It will flake, but still be moist when it is cooked to perfection. In fact, cook it slightly less than desired doneness, as it continues to cook after removing from the heat. Unlike the other salsas, this one is served with a chunky texture. Chop everything fine except the tomatoes and avocado. If the avocado is very ripe it will make the salsa mushy looking. Choose an avocado that is ripe, yet still a slight firmness. You will have a more attractive salsa.

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