Roasted Halibut with Banana-Orange Relish

  • Serves: 4
  • Prep Time: 15 minutes
    Cooking Time: 10 minutes


Description

Sweet bananas combined with oranges, cilantro and lime juice create a fresh relish to serve with mild, white-fleshed fish, or try it alongside roast chicken or pork.

Ingredients

Fish
1 pound halibut, cod (see Cook Tips) or other white-fleshed fish
1/2 teaspoon ground coriander
1/4 teaspoon kosher salt

Banana-Orange Relish
2 ripe bananas, diced
1/2 teaspoon freshly grated orange zest
2 oranges, peeled, segmented (see Cook Tips) and chopped
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
1/2 teaspoon ground coriander
1/4 teaspoon kosher salt

Cooking Instructions

To prepare fish: Preheat oven to 450°F. Lightly coat a baking sheet with cooking spray.

Cut fish into 4 portions. Mix coriander and salt in a small bowl and sprinkle evenly on both sides of the fish. Place on the prepared baking sheet.

Bake the fish until it is juicy and almost flakes when pressed with a knife, 8 to 12 minutes, depending on thickness.

To prepare relish: Meanwhile, stir together bananas, orange zest, chopped oranges, cilantro, lime juice, coriander and salt in a medium bowl. To serve, spoon the relish over the roasted fish.

Cook's Tip

To segment (or suprême) an orange: 1. Slice both ends off the fruit. 2. With a sharp knife, remove the peel and white pith; discard. 3. Cut the segments from the surrounding membranes.

Look for U.S. wild-caught Pacific halibut, U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.


Nutritional Analysis
Per serving
Calories Per Serving
210
Total Fat
3 g
Monounsaturated Fat
1 g
Cholesterol
36 mg
Sodium
203 mg
Carbohydrates
22 g
Fiber
3 g
Protein
25 g
Potassium
855 mg

Dietary Exchanges


1 1/2 fruit, 3 lean meat



© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.