This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"You've got bad eating habits if you use a grocery cart in 7-Eleven, okay?"
-Dennis Miller, Comedian
This is a simple recipe and you can use the basil oil as an enhancement for almost anything -- salmon, cod, chicken breasts, pork tenderloin. This is one of the quickest and easiest yet most elegant meals because of its very simplicity.
To slice shallow cuts in the surface of foods. This is done with meats to help tenderize them. In the case of the skin of fish, scores (slices) are made so that the skin will not curl during cooking.
Sometimes the skin of fruits are scored for decorative purposes. In the case of those with slightly bitter skins, like cucumbers, scoring will help to remove some of the harsh flavor.
Servings = 2 | Serving size =4 ounces halibut with 1 1/2 teaspoons basil oil
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.
This recipe can be divisible by 2.
This recipe does not make very good leftovers.
|1/4 cup||extra virgin olive oil|
|1/2 cup||fresh basil leaves|
|2 4 ounce||filets halibut|
|fresh ground black pepper (to taste)|
|spray olive oil|
Place the olive oil and basil in a blender or mini chopper and process until smooth.
Preheat the oven to 425°F. Place a medium sized skillet in the oven.
While the oven is heating rinse the halibut filets with cold water and pat dry. Place them 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.
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 about 10 - 12 minutes.
Serve the fish skin side up and top with 1 1/2 teaspoons of basil oil.
Serving size = 4 ounces halibut with 1 1/2 teaspoons basil oil
Servings = 2
Amount Per Serving
|Calories 183||Calories from Fat 83|
|% Daily Value|
|Total Fat 9g||14%|
|Saturated Fat 1g||6%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 0g||0%|
|Dietary Fiber 0g||0%|
|Vitamin A 5%||Vitamin C 0%|
|Calcium 6%||Iron 6%|
|Vitamin K 10 mcg||Potassium 509 mg|
|Magnesium 94 mg|