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HealthyRecipes: Roasted Halibut with Banana-Orange Relish


 

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.

 

4 servings | Active Time: 15 minutes | कुल समय: 25 minutes

Ingredients

Fish

  • 1 pound halibut, Pacific cod 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 Tip) and chopped
  • 1/4 cup chopped fresh cilantro
  • 2 बड़े चम्मच नींबू का रस
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon kosher salt

Preparation

  1. To prepare fish: Preheat oven to 450°F. Lightly coat a baking sheet with cooking spray.
  2. 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.
  3. Bake the fish until it is juicy and almost flakes when pressed with a knife, 8 to 12 minutes, depending on thickness.
  4. 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.

Nutrition

Per serving : 210 Calories; 3 g Fat; 0 g Sat; 1 g Mono; 36 mg Cholesterol; 22 g Carbohydrates; 25 g Protein; 3 g Fiber; 203 mg Sodium; 855 mg Potassium

1 1/2 Carbohydrate Serving

एक्सचेंज: 1 1/2 fruit, 3 lean meat

Tips & Notes

  • Make Ahead Tip: Cover the relish and refrigerate for up to 2 hours.
  • Tip: To segment (or suprème) 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.

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