PAiN
07-11-2012, 08:55 PM
Halibut With Leeks
Prepare this effortless fish dish after coming home from a tiring workout. A 6-ounce portion of halibut contains over 35 grams of protein and 800 milligrams of inflammation-fighting omega-3 fats.
http://img4-1.cookinglight.timeinc.net/i/2010/11/1011-halibut-with-leeks-l.jpg?400:400 (http://brotherhoodofpain.com)
Ingredients
3 tablespoons extra-virgin olive oil
6 cups 1/2-inch-thick sliced leeks (about 4 medium)
3/4 teaspoon kosher salt, divided
3/4 cup golden raisins
2 1/2 tablespoons tarragon vinegar
3/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) halibut fillets
Preparation
1. Heat a large saucepan over medium heat. Add the olive oil to pan, swirling to coat. Add leeks and 1/2 teaspoon kosher salt to pan; cover and cook 6 minutes, stirring occasionally. Add 3/4 cup water to pan; bring to a boil. Cover, reduce heat, and simmer 6 minutes or until leeks are tender. Remove from heat. Stir in raisins, vinegar, and 1/4 teaspoon freshly ground black pepper; keep warm. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with 1/4 teaspoon kosher salt and 1/2 teaspoon freshly ground black pepper. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness. Serve fish with leek mixture.
Yield: 4 servings (serving size: 1 halibut fillet and about 2/3 cup leek mixture)
Total: 33 Minutes
Nutritional Information Amount per serving
Calories: 453
Fat: 14.6g
Saturated fat: 2.1g
Monounsaturated fat: 8.7g
Polyunsaturated fat: 2.6g
Protein: 38.5g
Carbohydrate: 43.8g
Fiber: 3.7g
Cholesterol: 54mg
Iron: 4.9mg
Sodium: 483mg
Calcium: 177mg
Prepare this effortless fish dish after coming home from a tiring workout. A 6-ounce portion of halibut contains over 35 grams of protein and 800 milligrams of inflammation-fighting omega-3 fats.
http://img4-1.cookinglight.timeinc.net/i/2010/11/1011-halibut-with-leeks-l.jpg?400:400 (http://brotherhoodofpain.com)
Ingredients
3 tablespoons extra-virgin olive oil
6 cups 1/2-inch-thick sliced leeks (about 4 medium)
3/4 teaspoon kosher salt, divided
3/4 cup golden raisins
2 1/2 tablespoons tarragon vinegar
3/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) halibut fillets
Preparation
1. Heat a large saucepan over medium heat. Add the olive oil to pan, swirling to coat. Add leeks and 1/2 teaspoon kosher salt to pan; cover and cook 6 minutes, stirring occasionally. Add 3/4 cup water to pan; bring to a boil. Cover, reduce heat, and simmer 6 minutes or until leeks are tender. Remove from heat. Stir in raisins, vinegar, and 1/4 teaspoon freshly ground black pepper; keep warm. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with 1/4 teaspoon kosher salt and 1/2 teaspoon freshly ground black pepper. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness. Serve fish with leek mixture.
Yield: 4 servings (serving size: 1 halibut fillet and about 2/3 cup leek mixture)
Total: 33 Minutes
Nutritional Information Amount per serving
Calories: 453
Fat: 14.6g
Saturated fat: 2.1g
Monounsaturated fat: 8.7g
Polyunsaturated fat: 2.6g
Protein: 38.5g
Carbohydrate: 43.8g
Fiber: 3.7g
Cholesterol: 54mg
Iron: 4.9mg
Sodium: 483mg
Calcium: 177mg