teff crusted halibut with peach mango pico de gallo

so, last weekend, i actually followed a dinner recipe. as a general rule, i only follow recipes for baked goods, and even then i only follow them loosely. it is a rare day when i follow a main dish recipe. this was a beautiful recipe from my favorite magazine, clean eating. if you haven’t picked up a copy yet, please do yourself a favor and spend a few bucks on it. yes, it is expensive. but it contains a hefty amount of beautiful recipes (such as follows) and a wealth of nutrition literature.

i really love fish, and this is probably the best i’ve ever served halibut. it is a really inexpensive fish, and very healthy. since it is a cold water fish, it is high in omega 3 fatty acids, which are known to protect against colorectal, kidney. ovarian, and digestive tract cancer, and lower your risks for non-hodgkin lymphoma and leukemia. the health benefits are too many to list!

the cilantro in the pico de gallo (salsa) is a sweet and fresh contrast to the crispy, well seasoned halibut. cilantro is a great herb, with that simple and fresh taste you think of on hot days. the fruits went beautifully with it. i added some black beans with left over rice for some starch, and also to carry the sweet juice from the pico de gallo. i strongly recommend you enjoy rice with this dish. i also sauteed some onion and pepper strips in similar seasonings. here is the recipe:

serves 4

teff crusted halibut:

2 tsp extra virgin olive oil

4  4-oz halibut fillets

1/2 cup teff flour

pico de gallo:

1 cup peach, diced 1/2″ cubes

1 cup mango, diced 1/2″ cubes

1/4 cup or so red onion, chopped finely

1/2 cup bell pepper diced 1/4″

2 tbsp cilantro, minced

1/4 cup lemon juice

1/2 chipotle, minced

sea salt to taste

mix all pico de gallo ingredients together in large bowl. set aside. i let mine sit for a good hour or so because i wanted the lemon juice to mingle with the onion a bit.

coat fillets in teff flour. i added a little chili powder and salt to mine before coating the fish.

add olive oil to hot saute pan. once oil begins to smoke, add fillets. cook for 4 minutes or so, depending on thickness of the cut. cook until flour is nice and brown on the outside, and just turned white on the inside. flip and cook other side. i was able to cook the sides of mine by sliding it up against the side of the pan (which was also coated in oil).

heat pico de gallo in small saucepan just enough to get warm. spoon over finished halibut fillets.

like i said, i served mine over some canned black beans and leftover rice i wanted to get rid of. i simply added a little chili powder, squeeze of lemon, and garlic while heating. i also sauteed some bell peppers and onions for some crunch. perfect.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s