Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
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

The refrigerator light goes on...

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.

Score

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.

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Seared Halibut with Basil Oil



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.

Serve with Jasmine Rice or Hummus or Orzo with Tapenade

AND

Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version

1/4 cup extra virgin olive oil
1/2 cup fresh basil leaves
2 4 ounce filets halibut
1/4 tsp salt
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 425F. 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.

Nutrition Facts

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  
Cholesterol 36mg 12%
Sodium 351mg 15%
Total Carbohydrates 0g 0%
    Dietary Fiber 0g 0%
    Sugars 0g  
Protein 23g  
Vitamin A 5% Vitamin C 0%
Calcium 6% Iron 6%
Vitamin K 10 mcg Potassium 509 mg
Magnesium 94 mg