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
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"The world loves a spice of wickedness"
- Henry Wadsworth Longfellow, Poet
Pumpkin seeds make the best coating for fish. Roasting them brings out a sweet, savory flavor that is perfect with whitefish. It's easy to add a little smoked paprika, a bit of chili powder, cumin, or ground coriander to enhance the flavor of the fish. The key is to not use too much of any of these spices as they can quickly overpower the dish.
Halibut is in the same flat fish family as flounder but that is where the resemblance ends. It is a larger, fleshy fish that can actually weigh up to 1000 lbs. Average size for halibut is about 50 to 100 lbs, however. It is a prized sport fish in the cold waters of the North Atlantic and North Pacific.
I like this fish because it has a clean, white fish flavor and is very meaty. It is especially good pan roasted and is amazingly low in fat, with a high percentage of Omega-3 fats.
4 ounces halibut = 125 calories, 3g fat, <1g sat fat, <1g mono fat, 24g protein, 0g carbohydrates, 127mg sodium, 36mg cholesterol
There is essentially no Vitamin K in halibut. There are a great deal of fats in halibut at almost 2 of the grams of fat being in Omega 3 fats.
Servings = 2 | Serving size =4 ounces fish with sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe makes good leftovers and keeps well for 2-3 days, tightly covered in the refrigerator. Serve cold or reheat very gently.
|2 Tbsp||pumpkin seeds (pepitas)|
|1 tsp||smoked paprika (or Chilean merken)|
|fresh ground black pepper (to taste)|
|2 4 ounce||fish filets (halibut, cod, or drum)|
|1 tsp||olive oil|
|1/4 cup||white wine|
|1 tsp||unsalted butter|
Preheat the oven to 325°F.
Place the pumpkin seeds, paprika, salt and pepper on a small plate. Stir well with a fork.
Place the fish filets on the plate pressing down so that the pumpkin seeds stick to the fish. Turn the filets and coat well with the seasoning and pumpkin seeds.
Place a medium sized skillet over medium high heat. Add the olive oil to the pan.
When the oil is hot add the fish to the pan. Press down on the fish with a spatula firmly.
Cook for about one minute and then transfer the pan to the oven.
Roast for about 6 minutes on one side and then turn the fish. Roast for another 4 to 7 minutes.
Remove the pan from the oven and transfer the fish to plates.
Place the pan over medium heat and add the white wine and butter. Cook, stirring with a whisk, for about 3 minutes until the sauce has reduced by about half.
Serve the fish topped with the sauce.
Serving size = 4 ounces fish with sauce
Servings = 2
Amount Per Serving
|Calories 186||Calories from Fat 62|
|% Daily Value|
|Total Fat 7g||9%|
|Saturated Fat 2g||8%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 4g||1%|
|Dietary Fiber 0g||3%|
|Vitamin A 13%||Vitamin C 1%|
|Calcium 1%||Iron 15%|
|Vitamin K 5 mcg||Potassium 594 mg|
|Magnesium 89 mg|