This recipe is NOT 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.
"I always eat my peas with honey;
I've done it all my life.
They do taste kind of funny but
It keeps them on my knife."
Peas are one of the best items to keep in your freezer. They are almost as good as fresh peas and can make the most simple dish elegant.
The first time I had fresh peas I almost cried they were so good. But peas are not one of those vegetables that are widely available or available year round. I am not fond of canned peas. I find them to be softer and less fresh tasting than frozen peas. They usually contain much more salt as well.
4 ounces frozen peas = 87 calories, <1g fat, 0g sat fat, 0g mono fat, 6g protein, 15g carbohydrates, 127mg sodium, 0mg cholesterol
Servings = 2 | Serving size =4 ounces fish with sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.
The basil pea puree keeps well for about 24 – 48 hours.
|1/2||10 ounce package frozen peas|
|1 1/2 Tbsp||fresh basil|
|fresh ground black pepper|
|2||4 ounce fresh halibut filet|
|1/2 tsp||extra virgin olive oil|
Thaw the frozen peas and rinse under cool water. Drain and add to a blender with the fresh basil, salt and pepper.
Purée in blender until smooth.
Place in a sauce pan and heat over medium heat. Heat the sauce, stirring frequently. When hot, reduce the heat to low to keep warm.
Preheat oven to 400° F.
Turn the halibut filets skin side up on a cutting board and lightly cut stripes in the skin about 1 inch apart. Don't cut completely through the skin to the flesh (this is to keep the filet from curling as the fish cooks).
In a large non-stick skillet, heat the olive oil over high heat. The oil should be very hot - almost smoking.
Place the halibut filets in the hot pan skin side up. Cook for about 2 minutes until the flesh is light brown and has a slight crust to it.
Turn and allow to cook for about a minute on the skin side and then place in the hot oven. Roast for about 8 more minutes.
As the fish nears being done, divide the sauce between four plates making a large pool in the bottom of each plate. Top the sauce with the roasted fish and garnish with fresh basil sprigs.
Serving size = 4 ounces fish
Servings = 4
Amount Per Serving
|Calories 246||Calories from Fat 38|
|% Daily Value|
|Total Fat 4g||7%|
|Saturated Fat 1g||3%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 20g||7%|
|Dietary Fiber 6g||24%|
|Vitamin A 66%||Vitamin C 44%|
|Calcium 9%||Iron 18%|
|Vitamin K 49 mcg||Potassium 741 mg|
|Magnesium 133 mg|