Hey everyone, it’s meal of the month time again. I hope your taste-buds were tantalised by last month’s white chicken chili. Are you ready for another captivating culinary experience that’s both nutritious and exceptionally yummy? Of course you are!
What I love about this recipe…
This is a great summertime recipe – it’s nice and light with a little bit of lemony zing. I love halibut, and by grilling it in foil, you can make sure that it doesn’t stick or fall apart, allowing you to enjoy every mouthful.
Here’s a quick look at the recipe:
- Preparation/cooking time = 30 minutes
- Serves = 4 people
- Use a Chioggia beetroot to add a sweet flavour to your dish
- Don’t want to share? Store your dish in Tupperware and have it for lunch tomorrow Nutritional Value
And, these are the ingredients you’ll need to make this scintillating salad:
- 1 lemon, sliced
- 115g halibut or swordfish, skinned
- ¾ teaspoon of salt, divided
- 6 sprigs fresh of tarragon plus 2 tablespoons finely chopped
- 5 tablespoons of extra-virgin olive oil
- ¼ cup of lemon juice
- 1 teaspoon of whole-grain mustard
- ¼ teaspoon of freshly ground pepper
- 2 heads of butterhead lettuce, torn
- 1 large beetroot, shredded
- 1 large carrot, shredded
Let’s get cooking
Preheat the grill to a medium heat.
Measure a piece of foil large enough to hold the fish, and then coat it with a low-fat cooking spray.
Place a layer of lemon slices on the foil and lay the fish down on the slices. Sprinkle on quarter of a teaspoon of salt and top with the tarragon sprigs.
Grill the fish on the foil, but don’t turn until it flakes easily. This will take 12 – 20 minutes depending on the thickness of the fish.
While the fish is searing nicely, use a bowl to mix together the oil, lemon juice, chopped tarragon, mustard, pepper and the remaining half a teaspoon of salt.
Then, using a clean salad bowl, toss the lettuce with about a quarter of a cup of the dressing you’ve just made, and divide among four plates. Add beetroot and carrot to the bowl; toss with two tablespoons of the dressing.
Divide the fish and coleslaw across the plates, but remember to get rid of the tarragon sprigs and lemon slices. Drizzle lovingly with the remaining dressing, and you’re ready to eat.
Tips and tricks
- 339 calories
- 20g fat (3g saturated, 14g mono)
- 69mg cholesterol
- 10g carbohydrates
- 0g added sugars
- 30g protein
- 4g fibre
- 497mg sodium
- 1,296mg potassium
- Vitamin A (209% rda)
- Folate (52% rda)
- Potassium (37% rda)
- Vitamin C (27% rda)
- Iron & magnesium (18% rda)
2 vegetable, 3 ½ lean meat, 3 fat
Want to know more? Contact me today and find out how tweaking your diet can help you eat yourself to optimal health.