Pan-Seared Halibut or Cod with Peach and Pepper Salsa

By Kay MacInnis

 

It’s getting to be the time of the year when you would rather be outside than in your kitchen – hopefully, getting some exercise!

Or maybe just cooking out. Yes, it’s time to fire up the grill and enjoy cooking outdoors. Some tips for when you do: Be sure to trim visible fat from your cuts of pork and beef. And when cooking meat, poultry and fish on the grill, use indirect heat (i.e. don’t put the meat directly above the coals).

But whether you cook it indoors or out, this is a really easy recipe — and the salsa is great with chicken as well!

Ingredients:

Salsa:

• 1 1/3 cups coarsely chopped, peeled yellow peaches (about 1 pound)
• 1 cup chopped red bell pepper (about 1 medium)
• 1/3 cup thinly sliced green onions
• 1/3 cup chopped fresh arugula
• ¼ cup fresh lemon juice (about 2 lemons)
• 4 teaspoons chopped fresh oregano
• 1/8 teaspoon salt
• ½ habanero pepper, seeded and minced
• 1 garlic clove, minced

Fish:

• 4 teaspoons fresh lemon juice
• 4 teaspoons olive oil
• ½ teaspoon paprika
• 1 garlic clove, minced
• 4 (6-ounce) skinless halibut fillets
• 3/8 teaspoon salt
• 3/8 teaspoon freshly ground black pepper
• cooking spray

Preparation:

• To prepare salsa, combine the first 9 ingredients. Toss gently. Let stand 30 minutes before serving.
• Prepare grill to medium-high heat.
• To prepare fish, combine 4 teaspoons juice, oil, paprika, and 1 garlic clove in a large, shallow glass baking dish, stirring with a whisk. Add fish to juice mixture; turn to coat. Cover and let stand 15 minutes.
• Remove fish from marinade; discard marinade. Sprinkle fish evenly with 3/8 teaspoon salt and black pepper. Place fish on a grill rack coated with cooking spray; grill 3 minutes on each side, or until desired degree of doneness. Serve fish with salsa.

Nutrition per serving: Calories: 267, carbohydrate: 11.8 grams, fiber: 2.3 grams, fat: 8.6 grams, protein: 35.3 grams, cholesterol: 52 grams, sodium: 389 mg

 

 

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class is June 2 at the downtown hospital.

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