Memorial Day: Go Fishing for Life!

Posted on May 27, 2012 | by
Grilled Halibut with Mediterranean Salsa

This Memorial Day, try grilling up some FISH. Oily fish, such as halibut or salmon contain a large amount of omega-3 fatty acids.

This Memorial Day, try grilling up some FISH.

In terms of fish omega-3s, National Institutes of Health has a recommended a goal of 0.65 grams a day, or about 4.5 grams per week, of long-chain omega-3s.

Oily fish, such as halibut, salmon, mackerel, sardines, herring, and rainbow trout, all provide a hefty dose of these marine omega-3 fatty acids (between 1.2 and 2.5 grams per 3.5-ounce serving).

Grilled Halibut with Mediterranean Salsa

Yield: 4 servings

Salsa:

  • 1 pound plum tomatoes, chopped
  • 1 cup chopped arugula
  • 1 large shallot, finely chopped
  • ¼ cup extra virgin olive oil
  • Juice from 1 medium lemon
  • 1 can (15 ounces) Northern beans, rinsed and drained
  • 1 small jar capers (approximately 3 ounces), drained
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper


Fish:

  • 4 (6-ounce) halibut steaks
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste, optional
  • Fresh lemon slices, for garnish

 

Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour. Brush fish with olive oil (both sides); sprinkle with salt and pepper. Grill over medium high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices.

Nutritional Information Per Serving:
(1 halibut steak plus approximately ¾ cup salsa)

  • Calories: 412
  • Fat: 11 g
  • Cholesterol: 54 mg
  • Sodium: 692 mg
  • Carbohydrate: 16 g
  • Dietary Fiber: 5 g
  • Sugars: 3 g
  • Protein: 40 g

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Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D.

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