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15 Minute Halibut with Avocado Salsa

This spicy salsa is a great way to compliment the flavor of halibut in a healthy, quick and easy way. The avocado is a wonderful addition to salsa that adds a rich tasting flavor, along with extra nutrition.

15 Minute Halibut with Avocado Salsa Prep and Cook Time: 15 minutes

Ingredients:
4 6oz halibut steaks or filets
cup minced scallion
1-2 tsp finely minced jalapeno
6 medium cloves garlic, pressed
cup + 1 TBS fresh lemon juice
3 TBS chopped fresh cilantro
8 cherry tomatoes, quartered
1 medium ripe but firm avocado diced in inch cubes
salt and black pepper to taste

Directions:


  1. Mix all ingredients except halibut in a bowl and set aside.
  2. Preheat a non-stick 10-12 inch skillet on medium high heat for about 2 minutes.
  3. Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in hot pan. (You do not need oil or liquid for this) Cook for about 3 minutes and turn. Cook for another 3 minutes and remove from pan. This is our Stovetop Searing cooking method. Place on plate, and top with salsa.

    Serves 4

Serving Suggestion: Serve with Mexican Corn on the Cob and Green Salad

Healthy Cooking Tips: It is best to choose halibut that is fresh and at least 1 inch thick. Because halibut can become dry when cooked, the thicker cuts helps to retain moisture. It is important that the pan has had sufficient time to get hot. This will also help to retain moisture, as it seals the fish. It’s important not to overcook halibut. To check for doneness, insert the tip of a knife into the center. It will flake, but still be moist when it is cooked to perfection. In fact, cook it slightly less than desired doneness, as it continues to cook after removing from the heat. Unlike the other salsas, this one is served with a chunky texture. Chop everything fine except the tomatoes and avocado. If the avocado is very ripe it will make the salsa mushy looking. Choose an avocado that is ripe, yet still a slight firmness. You will have a more attractive salsa.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

15 Minute Halibut with Avocado Salsa
1.00 serving
262.88 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.40 g 125.0 8.6 excellent
selenium 63.00 mcg 90.0 6.2 excellent
vitamin D 340.20 IU 85.0 5.8 excellent
protein 37.32 g 74.6 5.1 very good
vitamin B3 (niacin) 10.35 mg 51.8 3.5 very good
vitamin C 25.97 mg 43.3 3.0 good
phosphorus 401.35 mg 40.1 2.7 good
magnesium 151.17 mg 37.8 2.6 good
vitamin K 28.43 mcg 35.5 2.4 good
vitamin B6 (pyridoxine) 0.70 mg 35.0 2.4 good
vitamin B12 (cobalamin) 2.01 mcg 33.5 2.3 good
potassium 1102.51 mg 31.5 2.2 good
omega 3 fatty acids 0.73 g 29.2 2.0 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for 15 Minute Halibut with Avocado Salsa

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