Fancy Floridian — Orange Roasted Halibut with Roasted Tomatoes and Thyme
- Preheat oven to 425*
- 2 Tablespoons good olive oil
- 1/4 cup fresh squeezed orange juice plus the zest
- 4 scallions, chopped
- 2 garlic cloves minced
- 2 cups cherry tomatoes or small heirloom varieties
- 2 tsp fresh thyme
- 1 1/2 lb. Halibut fillets - 4
- Kosher salt and fresh ground pepper
- Orange zest and fresh thyme sprigs for garnish
- In a medium bowl stir together the olive oil, orange juice, scallions and garlic.
- Dip each fillet in this mixture to coat and place on the baking sheet.
- Toss the tomatoes with the remaining mixture and add to the pan around the halibut.
- Sprinkle the entire pan with kosher salt and freshly ground pepper.
- Bake for about 20 minutes or until the tomatoes begin to burst and the fish is cooked through.
- Garnish with additional thyme sprigs and orange zest.
*** Healthy changes and substitutions:
- By roasting this fish we are keeping the fat to a minimum instead of adding lots of fat by pan or deep-frying.
- We are using a small amount of heart healthy olive oil and orange juice to flavor our fish and keep it moist instead of additional oil.
- Roasted tomatoes are a great way to bring out a more intense flavor so you never miss the fat of many fish dishes you order at restaurants.
- BE AWARE! Many times when you order grilled fish at a restaurant with the intention of making a healthy choice, you can be sabotaged by the excessive amounts of butter and oil most restaurants use to prepare their fish.
**** Cooking Tips
- Any protein continues the cooking process even after it is removed from the heat source so be sure to remove your dish a couple of minutes early from the fire, oven or pan to prevent over cooking. This is especially true with fish.
- Don’t marinate fish for more than a few minutes before you will be cooking it, fish can actually “cook” in acidic ingredients like citrus, if left too long it will become mushy.
- Always give fish the sniff test when you purchase it, fish should smell like the sea, not ammonia or fishy. Try to buy what is fresh and regional.
**** Nutritional Facts
- Halibut is a great source of high quality lean protein.
- Halibut contains Omega-3 fatty acids that provide cardiovascular benefits and improves the ratio of HDL/good cholesterol in your body.
- Halibut is a good source of magnesium, which the body needs to absorb calcium. It is also a good source of B12, B6 and folic acid.
Surf ‘N’ Turf Summer!
It’s a summer of surf ‘n’ turf here at US Wellness Meats! We’ve asked Robin Shea from Southern Fried Fitness to provide us with some down home Southern recipes perfect for this summer. Enjoy!
80% Orange Grilled Salmon with Chocolate Glaze
- 1/4 cup honey
- 1/8 cup orange juice
- 2 teaspoon sesame oil
- 2 teaspoon reduced-sodium soy
- 1/2 teaspoon grated fresh ginger root
- 1 garlic clove, crushed
- 3 tablespoons white rice vinegar
- 1/8 teaspoon crushed red pepper
- Combine ingredients for orange glaze.
- 8 ounces darkchocolate, roughly chopped
- 1 cup organic milk
- Slowly melt chocolate in the top of a double boiler until smooth; remove from the heat.
- In a separate pot bring milk to simmer over medium heat.
- Set aside off of the heat to cool slightly then add to chocolate and gently stir until smooth and well combined.
80% Orange Grilled Salmon with Chocolate Glazed:
- 1 pound boneless, skinless salmon fillet
- 6 scallions, sliced
- 1/4 cup toasted sesame seeds
- Heat grill and brush orange glaze on each side of salmon.
- Grill 5 minutes per side.
- Brush with chocolate glaze last minute of grill time.
- Top with scallion and sesame.
Shrimp and Grits
- 4 cups low sodium chicken Broth
- 1 cup lowfat milk
- 3/4 teaspoon kosher salt
- 1 1/2 cup yellow stone ground grits or polenta
- 1/2 cup shredded sharp cheddar cheese
- 1/4 cup grated parmesan cheese
- 1/2 teaspoon crushed red pepper flakes
- 2 slices bacon
- 1 tablespoon olive oil
- 1 1/4 lb medium shrimp, peeled and deveined
- 1/4 teaspoon fresh ground pepper
- 1/4 teaspoon kosher salt
- 1/4 cup flour
- 1 cup sliced mushrooms
- 1/2 cup diced tomato
- 1/2 cup sliced green onions
- 2 cloves garlic , minced
- 1/2 - 1 cup low-sodium chicken broth
- 2 tablespoons fresh lemon juice
- hot sauce to taste
- 1 tablespoon butter
- Lemon and chives to garnish
- Bring the chicken stock and milk to a boil in a medium saucepan, add the salt and whisk in the grits or polenta slowly: reduce heat to simmer and stir occasionally until thickened, about 10 minutes. Add the cheese & red pepper flakes, stir to combine: turn off heat and cover to keep warm.
- In a large skillet, cook the bacon until crisp; remove the bacon to drain on paper towels. Crumble the bacon and set aside. Reserve the drippings in the skillet and add the olive oil.
- Sprinkle the shrimp with the kosher salt and freshly ground pepper and dredge lightly with flour in a shallow pan or plate.
- Sauté the mushrooms in the bacon drippings and olive oil for about 5 minutes, add the tomatoes and green onions and cook for 3 minutes more. Add the garlic and shrimp and sauté until the shrimp turn pink and start to brown. Stir in the chicken broth, lemon juice, and hot sauce to taste, scrape any browned bits from the skillet and incorporate into the sauce, stir in the butter to finish.
- Mound the grits onto a platter or individual plates and spoon the shrimp mixture over the top. Garnish with the crumbled bacon, chives and lemon wedges.
Mustard and Herb crusted Leg of Lamb
- 1/2 cup fresh bread crumbs
- Tbsp. minced garlic
- Tbsp. chopped fresh rosemary
- 1 tsp. salt
- 1/4 tsp. black pepper
- 2 Tbsp. olive oil
- 1 5-7lb. leg of lamb
- 1 Tbsp. Dijon mustard
- Preheat oven to 450°F and move oven rack to the center position.
- In a large bowl, combine bread crumbs, garlic, rosemary, 2 tsp. salt and 1/4 tsp. pepper. Toss in 2 Tbsp. olive oil to moisten mixture. Set aside.
- Season the rack with salt and pepper. Heat 2 Tbsp. olive oil in a large heavy oven proof skillet over high heat. Sear rack of lamb for 1-2 minutes on all sides. Set aside for a few minutes. Brush rack of lamb with mustard and roll in break crumb mixture until evenly coated. Cover the ends of the bones with foil to prevent charring.
- Arrange the rack bone side down in the skilled. Toast the lamb in preheated oven for 12-18 minutes, depending on the degree doneness you want. With the meat thermometer, take a reading in the center of the meat after 10-12 minutes and remove the meat, or let it cook longer, to your taste. Let it rest for 5-7 minutes, loosely covered, before carving between the ribs.