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Baked Halibut with Tomato and Cucumber Salad

Springtime is here and so is fresh, wild halibut. Enjoy this seasonal fish along side fresh spring vegetables such as tomatoes and cucumbers. In a refreshing salad these foods deliver important nutrients to the body such as lycopene, vitamin A, C, and K. Halibut is a lean, flaky fish which is a good source of protein and Omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation and improve cardiovascular health.  In addition, this recipe provides the body with vitamins B12, B6 and folic acid. Enjoy this great spring dish which delivers not only a wide variety of nutrients, but also taste. 

Serves: 4

Ingredients

  • 4 beefsteak tomatoes, cored and cut into wedges
  • 2 cucumbers, peeled, halved lengthwise, and cut in 1/4-inch thick slices
  • 1 small red onion, thinly sliced
  • 2 tablespoons fresh basil, torn
  • 1 tablespoon fresh mint leaves, finely chopped
  • 3 tablespoons red wine vinegar
  • 1 teaspoon lemon zest
  • 1 teaspoon salt
  • 1/2 teaspoon sugar
  • 1/4 teaspoon black pepper
  • 3/4 cup extra-virgin olive oil

In a large salad bowl, place the tomatoes, cucumber slices, red onion, basil, and mint. 

In a small bowl whisk together the red wine vinegar, lemon zest, salt, sugar, and pepper until salt and sugar have dissolved. Slowly whisk in the olive oil until completely incorporated. Pour dressing over salad and toss. 

For the Halibut

  • 4 6 oz. halibut filets
  • 1 fresh lemon
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • ½ teaspoon pepper

Directions

Squeeze lemon juice on halibut and marinate for 20-30 minutes in refrigerator. Season with salt and pepper, and drizzle olive oil on fish. Place on non-stick sheet tray. Bake 10-15 mines at 450 degrees F until fish is flaky throughout.

Serve on top of tomato and cucumber salad.

 

This information has been approved by Clinical Nutrition Services (April 2011). For specific diet information tailored to your needs, we recommend you consult with one of our registered dietitians.

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