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SEARED HALIBUT WITH BASIL OIL

Just Tell Me What to Eat!
by Timothy S. Harlan
You can use basil and herb oil as an enhancement for almost anything: salmon, cod, chicken breasts, or pork tenderloin. This is one of the quickest and easiest, yet most elegant ways to enhance your recipes because of its very simplicity.
   There is no substitute for fresh basil. Dried basil has a completely different flavor and using it in recipes is something I rarely do. The fresh basil you will find in the market is most likely sweet basil. The soft green leaves bruise easily and then turn black, so fresh basil doesn't keep very well.
   To keep the leaves fresh, rinse them gently and then wrap them in a damp paper towel. Place the bundle inside a plastic bag before putting them in the fridge. You can also put them stem down in a glass of water, like a bunch of flowers in a vase.
Servings: 2
Serving Size: 4 ounces halibut and 1½ teaspoons basil oil
This recipe can easily be multiplied
Cooking Time: 30 minutes

INGREDIENTS

    • 1/4 cup extra-virgin olive oil
    • 1/2 cup fresh basil leaves
    • 2 (4-ounce) halibut fillets
    • 1/4 teaspoon salt
    • Freshly ground black pepper
    • Spray olive oil
     

DIRECTIONS

1. Place the olive oil and basil in a blender or mini chopper and process until smooth.

2. Preheat the oven to 425°F. Place a medium- size ovenproof skillet in the oven. While the oven is heating, rinse the halibut with cold water and pat dry. Place the fillets on a cutting board skin side up. Cut shallow slits in the skin about 1/4 inch apart. Sprinkle the skin side of the fish with the salt and pepper.

3. When the oven is hot, spray the pan lightly with oil. Place the fish in the pan, skin side down. Return the pan to the oven and cook for 10 to 12 minutes.

4. Serve the fish skin side up, topped with 1½ teaspoons of basil oil.

    NUTRITION FACTS
    Serving size 4 ounces halibut and 1½ teaspoons basil oil
    Servings 2

    Calories 183
    Calories from Fat 83
    Total Fat 9 g (14%)
    Saturated Fat 1 g (6%)
    Trans Fat 0 g
    Monounsaturated Fat 6 g
    Cholesterol 36 mg (12%)
    Sodium 351 mg (15%)
    Total Carbohydrates 0 g (0%)
    Dietary Fiber 0 g (0%)
    Sugars 0 g
    Protein 23 g
    Vitamin A (5%)
    Vitamin C (0%)
    Calcium (6%)
    Iron (6%)
    *Parenthetical percentages refer to % Daily Value.

     

 

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