Makes 2 servings
The name of this dish may sound exotic but the preparation couldn’t be simpler. Serve it as is on your down days and add steamed potatoes garnished with chives for an up-day fish feast.
2 (6-ounce) halibut fillets
6 cherry tomatoes
Salt, freshly ground black pepper, and cayenne pepper, to taste
2 garlic cloves, minced
6 to 8 ounces fresh spinach
(4 cups packed), washed
Salt, to taste
2 lemon wedges
Preheat the broiler. Spray a nonstick baking pan with cooking spray. Arrange the halibut and tomatoes in the pan and season with salt, black pepper, and cayenne. Broil until the halibut is cooked through and no longer translucent in the center, 5 to 10 minutes, depending on the thickness of the fillets.
While the fish cooks, place the garlic in a large saucepan. Add the spinach with the water clinging to its leaves plus 1 tablespoon water. Cook over high heat, stirring occasionally, until the spinach is wilted, about 2 minutes. Season with salt.
Press any water out of the cooked spinach and divide equally between two plates. Arrange the halibut and tomatoes over the spinach. Serve with lemon wedges.
Per serving: Calories 159, Protein 27g, Total fat 3g, Sat fat 0.4g, Trans fat 0g, Cholesterol 36mg, Carbohydrate 6g, Dietary fiber 1g, Sodium 133mg
Always try to find the freshest fish possible, either at a fish market or your local supermarket. In most recipes, similar types of fish can be substituted for one another. For example, a mild white fish such as cod could be used in a recipe calling for flounder—another mild white fish. Bring the fresh fish home and refrigerate it as soon as possible. It’s best to cook fresh fish the day it is purchased.
If there is not a good source of fresh fish in your area, buy frozen seafood. Make sure the package shows no signs of thawing and refreezing. Look for resealable packages of individually wrapped fillets, which are often available at the large warehouse stores. Frozen fish is convenient to keep on hand, is usually less expensive than fresh, and is often of higher quality.
Many people are afraid of cooking fish. The most common mistake is to overcook it, making the fish dry. The rule is to cook it for about 10 minutes per inch of thickness, measuring at the thickest part. (If the fish is frozen, double the cooking time.) When fish is done, the flesh is no longer translucent (shiny) but opaque or matte in color and should flake when probed with a fork.
Shrimp should be cooked only until it turns pink, 3 to 5 minutes, depending on the size. Fresh shellfish such as clams and mussels are steamed just until the shells open. (Discard any that remain closed.)