Wednesday, February 27, 2013

Mediterranean Diet Recipe: Halibut with Roasted Tomatoes and Balsamic Glaze

Now that we know the Mediterranean diet is quite possibly the best, tastiest and healthiest diet  ever, how about a recipe that you can master in all of about 20 minutes?

One of my favorites is a halibut recipe from the Cooper Wellness Clinic that registered dietician Kathy Duran-Thal shared with me for a Get Healthy Texas story on CBS11.  It's a beautiful, fragrant dish that can be done in no time.

Serve this with a fresh salad, some cauliflower or broccoli and you have a perfect Mediterranean dinner.

Halibut with Roasted Tomatoes and Balsamic Glaze

2- 5oz. halibut filets, you can also use tilapia or any other white fish
1 pint grape tomatoes cut in half
1 Tbsp olive oil
1/2 tsp Borsari seasoned salt (orange ginger) - you can totally eliminate, I do
1 tsp salt free seasoning - I like Mrs. Bragg's, Coopers recommends Paul Prudhomme's
1 tsp fresh or dried parsley
1 Tbsp balsamic glaze**
Fresh ground pepper to taste
6 fresh basil leaves, chopped
Basil leaves for garnish

Preheat oven to 425. Cover cookie sheet with heavy duty foil. Place halibut filets on one half of cookie sheet and the tomatoes on other half. Drizzle all ingredients with oil and sprinkle with seasonings. Place in preheated oven and cook for approximately 10 minutes or until fish flakes with a fork. Remove from oven add balsamic glaze and pepper. Mash tomatoes with potato masher or fork. Stir in basil. Place halibut on serving platter, top with tomato mixture. Garnish with basil.

Balsamic Glaze - this is a great make-ahead item to use over tomatoes, asparagus or salads.
** Place 1 cup of balsamic vinegar in a sauce pan and heat over medium heat until reduced to 1/4 cup. Store in airtight container until ready to use.

Cooper Wellness Nutritional Analysis
Calories            265            Cholesterol         10mg
Fat                    10g            Sodium               402 mg
Saturated Fat    1g              Carbohydrate      10g
Protein              31 g           Sugars                 7g

Exchange: 5 protein (P), 11/2 fat (F), 1 vegetable (V)

*photos courtesy of Shutterstock