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 | Thời gian hoạt động: 15 minutes | Tổng thời gian: 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 thìa nước cốt chanh
- 1/2 teaspoon ground coriander
- 1/4 teaspoon kosher salt
Preparation
- 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.
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
Trao đổi: 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.
