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Lunch: Thai-Style Halibut with Mango Relish
The balanced use of ?sweet? and ?heat? is notable in Thai cuisine. The ?heat? in this dish comes from the Thai chile peppers and the ?sweet? from mango.
This recipe includes superfoods such as:
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1 1/2 Tbsp grapeseed or peanut oil, divided
3 scallions, thinly sliced, green and white parts divided
1 Thai chile pepper or 1/2 small jalapeño pepper, minced
1 large ripe, firm mango, peeled, pitted, and cut into 1/2-inch cubes (2 cups)
1 tsp naturally brewed, reduced-sodium soy sauce
Juice of 1/2 lime (1 Tbsp)
4 (5-oz) halibut or barramundi fillets, patted dry
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
1 Tbsp chopped fresh cilantro or basil
Instructions
Heat 1/2 Tbsp of the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and the chile pepper and sauté until the scallions begin to caramelize, about 3 1/2 minutes. Add the mango and soy sauce and cook, while stirring, until the mango is softened, about 7 minutes. Stir in the lime juice and green part of the scallions, transfer to a bowl, and set aside.
Season the fish with the salt and pepper. Heat the remaining 1 Tbsp oil in a large nonstick skillet over medium-high heat. Add the fillets and sauté until cooked through and lightly browned, about 3 minutes per side. (Note: Prepare in batches, if necessary.)
Top the fillets with the mango relish, sprinkle with the cilantro and serve.
Tip: This recipe works equally well using boneless, skinless chicken thighs in place of the fish. All you need to do differently is simply sauté until the chicken is well done.
Choices: 1 Fruit, 3 1/2 Lean Protein, 1/2 Fat
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 230 kcal | ||
| Fat 7 g | ||
| Carbohydrate 13 g | ||
| Protein 27 g | ||
| Cholesterol 70 mg | ||
| Saturated Fat 1 g | ||
| Sodium 430 mg | ||
| Sugar 11 g | ||
| Fiber 2 g | ||
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