Lunch: Roasted Fish with Kabocha Coulis Recipe | Myrecipes

Notes: If you don't have a nonstick frying pan with an ovenproof handle, skip the browning step for the fish and simply bake it in a baking pan for about 10 minutes. In Hawaii, the fish would be onaga; halibut is a good alternative. Make Kabocha coulis be

This recipe includes superfoods such as:

Basil

Health benefits of Roasted Fish with Kabocha Coulis Recipe | Myrecipes

Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

Ingredients

4 pieces (about 1 in. thick, 4 to 5 oz. each) boned, skinned halibut or other firm white-fleshed fish (see notes)
About 1 tablespoon olive oil
Salt and pepper
6 ounces fresh shiitake or portabella mushrooms (or 3 oz. of each)
1 tablespoon minced garlic
1/2 cup fat-skimmed chicken broth
1/2 cup tomato sauce
1 cup frozen shelled soybeans
2 tablespoons thinly sliced fresh chives or green onions
Kabocha coulis (see notes)
2 tablespoons chopped fresh basil leaves (optional)

Instructions

Rinse fish and pat dry; coat pieces with about 2 teaspoons olive oil. Sprinkle lightly all over with salt and pepper. Set a 10- to 12-inch nonstick frying pan with ovenproof handle over high heat; when hot, set fish in pan and cook until lightly browned on the bottom, 2 to 3 minutes.
Transfer pan with fish to a 350 ° regular or convection oven and bake until fish is barely opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes.
Meanwhile, rinse and drain mushrooms; trim off and discard stems for shiitakes (tough stem ends only for portabellas). Cut mushrooms into 1/2-inch chunks.
In an 8- to 10-inch nonstick frying pan over medium-high heat, stir mushrooms and garlic in 1 teaspoon oil until mushrooms are limp, about 5 minutes. Add broth, tomato sauce, and soybeans; simmer, uncovered, stirring occasionally, until soybeans are tender to bite, about 5 minutes. Stir in 1 tablespoon chives. Add salt and pepper to taste.
Mound a fourth of the soybean mixture in the center of each of four dinner plates. Top each mound with a piece of fish, pan-browned side up, and spoon Kabocha coulis equally around soybean mixture. Gently shake each plate to level coulis. Garnish fish with remaining tablespoon chives and scatter chopped basil over coulis if desired. Add more salt and pepper to taste.

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