Cooking with Halibut
By Margaret Furtado, MS RD LDN CYT and Joseph Ewing, RD LDN
Garlic is an ingredient in this tasty dish, and it’s one of the healthiest foods to include in your diet. Garlic has been used for centuries in herbal medicine, and some consider it a “wonder drug.” Current research has shown garlic is a powerful and natural antibiotic. Additionally, studies reveal that garlic, especially if aged, can have powerful antioxidant effects. This results in protection against harmful free radicals that may cause cancer and other diseases. The best way to release these wonderful health benefits of garlic is to use a garlic crusher.
Basil a delicious and aromatic herb that’s perfect for seasoning a variety of foods. It has become popular as a main ingredient in pesto, a paste with a mixture of basil, pine nuts, and parmesan cheese. Basil contains a unique array of flavonoids, powerful antioxidants that help protect cell’s DNA structures from damage. Also, basil possesses antibacterial properties associated with these healthy flavonoids that help to fight against infections from many common bacteria, including some found resistant to antibiotic drugs.
Halibut is a tasty fish that’s also super healthy. It contains omega-3 fatty acids that have been found to provide a wide range of cardiovascular benefits such as lowering your risk of blood clots and improving HDL, the good cholesterol. Halibut is also a great source of vitamin B12, vitamin B6, and folic acid. Normal levels of folic acid can help lower homocysteine, a compound that can cause damage to artery walls. This delicious fish is also a good source of magnesium, which lowers resistance and improves blood flow to bring oxygen and nutrients to cells. The omega-3-fats in halibut help reduce inflammation, which in turn helps to lower the risk of arteries getting clogged with cholesterol. It also aids in lowering blood pressure. Finally, halibut helps to prevent arthritis and promote healthy brain function.
Enjoy this healthy recipe!
Garlic and Basil Halibut
2 tablespoons fresh basil, roughly chopped
1 tablespoon extra-virgin olive oil
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon pepper
4 (4-ounce) halibut steaks
Method of Preparation:
Turn the oven onto the broiler setting. In a small bowl, combine the basil, olive oil, garlic, salt, and pepper. Brush the mixture over both sides of the halibut.
Place the fish on a sheet pan covered with aluminum foil. Broil about 4 inches from the heat for 8 to 12 minutes, turning once, or until the fish is cooked thoroughly.
Yield: Makes 4 (4-ounce) servings
Nutritional Analysis per serving:Calories: 157.6 Protein: 23.7 g Carbs: 0.3 g Total Fat: 6.1 g Sat Fat: 0.9 g Cholesterol: 36.3 mg Sodium: 301.4 mg Sugar: 0.1 g Fiber: 0.1 g