Fresh basil, chives, and tarragon add wonderful herbal tones to this quick, uncooked sauce made with chopped fresh tomatoes and tangerine juice. Though the sauce is best with fresh herbs, you could use ½ teaspoon of dried tarragon instead of fresh. Other good options for fish in this dish are striped bass and grouper.* Timing alert: The fish needs to marinate for at least 1 hour before broiling.
This recipe is a good source of magnesium, niacin, potassium, vitamin B12, vitamin B6, vitamin C, and omega-3 fatty acids.
- ½ cup tangerine or orange juice
- 2 teaspoons olive oil
- 2 cloves garlic, sliced
- 1 teaspoon hot pepper sauce
- 2 halibut steaks (10 ounces each), halved crosswise
- 2 medium tomatoes, diced
- ¼ cup chopped fresh basil
- ¼ cup minced chives or sliced scallions
- 2 teaspoons chopped fresh tarragon
- ¼ teaspoon salt
- In a nonaluminum pan, combine ¼ cup of the tangerine juice, 1 teaspoon of the oil, the garlic, and hot pepper sauce. Add the halibut, turning to coat. Marinate in the refrigerator for at least 1 hour, or up to 8 hours, turning the fish once.
- In a medium bowl, combine the remaining ¼ cup tangerine juice, the remaining 1 teaspoon oil, the tomatoes, basil, chives, tarragon, and salt.
- Preheat the broiler. Lift the halibut from the marinade and place on a broiler pan. Spoon the marinade over the fish. Broil 4 to 6 inches from the heat for 5 minutes, or until the fish just flakes when tested with a fork. Serve the fish with the fresh tomato sauce on top.
Makes 4 servings; per serving: 210 calories, 6g total fat (most unsaturated), 45mg cholesterol, 1g dietary fiber, 7g carbohydrate, 30g protein, 260mg sodium.
From The Wellness Kitchen
