In less than 30 minutes from starting to prep the ingredients to serving, you can make this exotic fish dish and the accompanying fruit relish. Another time, make only the fruit relish and serve it with roasted pork or chicken.

　　

Ingredients

Serves 4; 3 ounces fish and 1/4 cup relish per serving

　　

Relish

3/4 cup chopped mango

　　3 tablespoons golden raisins

　　1 tablespoon finely chopped red bell pepper

　　1 teaspoon snipped fresh Italian (flat-leaf) parsley

　　1/2 teaspoon white balsamic vinegar

　　

Fish

1 teaspoon ground cumin

　　1/2 teaspoon pepper

　　1/2 teaspoon ground coriander

　　4 halibut steaks (about 4 ounces each), cut about 3/4 inch thick, rinsed and patted dry

　　2 teaspoons olive oil

　　1 tablespoon snipped fresh Italian (flat-leaf) parsley

　　

Step 1

In a small bowl, stir together the relish ingredients. Set aside.

　　

Step 2

In another small bowl, stir together the cumin, pepper, and coriander. Sprinkle over both sides of the fish. Using your fingertips, gently press the mixture so it adheres to the fish.

　　

Step 3

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Place the fish in a single layer in the pan. Reduce the heat to medium. Cook for 4 to 5 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to a platter. Sprinkle the fish with the remaining 1 tablespoon parsley. Spoon the relish over the fish.

　　

Cook’s Tip

Step 4

Fresh halibut, a good source of omega-3 fatty acids and potassium, may be more widely available in the spring. If you can’t find it, try frozen halibut steaks or steaks or fillets from another firm white fish, such as cod or haddock.

　　

Nutrition Information

Step 5

(Per serving)

　　

Step 6

Calories: 193

　　

Step 7

Total fat: 5.0g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.0g

　　

Step 11

Monounsaturated: 2.5g

　　

Step 12

Cholesterol: 36mg

　　

Step 13

Sodium: 65mg

　　

Step 14

Carbohydrates: 12g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 10g

　　

Step 17

Protein: 24g

　　

Step 18

Calcium: 70mg

　　

Step 19

Potassium: 644mg

　　

Dietary Exchanges

Step 20

1 fruit

　　

Step 21

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition