easy healthy halibut

Halibut is a delicate white fish with a great source of high quality protein, omega-3 fatty acids for cardiovascular health, magnesium for increased blood, oxygen, and nutrient flow throughout the body, and vitamin B. Pretty much it's a light delicate fish with a bushels-worth of benefits. With a delicate fish it's mostly important to let it shine and not overpower it. A quick & easy vinaigrette of lemon & olive oil brushed over the halibut kicks it up a simple notch.

Ingredients (for 2 servings):
1 lb halibut
2 tbs olive oil
1 tbs and 1 tsp fresh-squeezed lemon juice
salt & pepper

Directions:
1. Preheat oven to 425F. Whisk olive oil with lemon juice, mix in a large pinch of each salt & pepper.  

2. Line a baking sheet with foil. Lay halibut skin-down and sprinkle with a bit more salt & pepper. Drizzle half of the vinaigrette mixture over the fish evenly. Pop in preheated oven for 14 minutes.
 

 

 

3. Remove from oven when flaky and done. Drizzle remaining vinaigrette over the fish. Serve with rice pilaf and red pepper flake green beans for a bit of a kick.

 

 

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potato-horseradish crusted tilapia

Sunday night dinner was a mix between light and heavy...a potato-horseradish crusted tilapia with rice pilaf & bacon-roasted brussel sprouts (a house-favorite).
 

Ingredients (for 2):
1 lb tilapia filets, separated into 4 pieces (or mahi mahi or haddock)
2 potatoes
1 shallot, minced
2 cloves garlic, minced
Salt & pepper
1 tbs horseradish
1 tsp dijon mustard
4 tbs light mayonnaise
1 tbs canola oil

Directions:
1. Prepare potatoes by boiling, cooling, and shredding into a bowl. 
  

2. Add in shallot, garlic, salt & pepper to taste, horseradish & dijon mustard. Mix.
 

 

3. If making sides, now would be the time! This is where I whipped up the 20-minute rice pilaf and T worked on the bacon for the brussel sprouts.
 

 

4. Place 1 tbs of mayonnaise on each section of filet, spread to coat.
 

5. Spoon the potato mixture evenly onto the tilapia and push in to form a crust. Heat 1 tbs canola oil on med-high in a non-stick pan.
 

 

6. Place fish potato-side down into the oil. Coat top-side of tilapia in leftover mayonnaise and sprinkles of salt & pepper. Cook for 5 minutes before carefully turning over.
 

 

7. Flip over and turn range down to medium heat, continue to cook for 5 minutes, or until flaky on the inside.
 

8. Plate & enjoy with a squeeze of lemon!
 

 

 

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