Griddled halibut steaks with tomato and red pepper salsa

    Griddled halibut steaks with tomato and red pepper salsa

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    21min


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    About this recipe: Fish steaks make ideal fast food and a vibrant salsa transforms the plain cooked fish into an exciting dish. Cooking the halibut on a ridged grill pan produces attractive markings. Serve with rice, a mixed leaf salad and wholegrain bread.

    Ingredients
    Serves: 4 

    • 4 halibut steaks, about 140 g (5 oz) each
    • 2 tbsp extra virgin olive oil
    • juice of 1 small orange
    • 1 garlic clove, crushed
    • 1 orange, cut into wedges, to garnish
    • Tomato and red pepper salsa
    • 200 g (7 oz) ripe plum tomatoes, diced
    • ½ red pepper, seeded and diced
    • ½ red onion, finely chopped
    • juice of 1 small orange
    • 15 g (½ oz) fresh basil, chopped
    • 1 tbsp balsamic vinegar
    • 1 tsp caster sugar
    • salt and pepper

    Method
    Prep:15min  ›  Cook:6min  ›  Ready in:21min 

    1. Place the halibut steaks in a shallow non-metallic dish. Mix together the oil, orange juice, garlic and salt and pepper to taste, and spoon over the fish steaks.
    2. Combine all the salsa ingredients and season with salt and pepper to taste. Spoon into a serving bowl.
    3. Heat a lightly oiled ridged cast-iron grill pan or heavy-based frying pan over a high heat. Place the fish steaks on the grill pan or in the frying pan and cook for 2–3 minutes on each side, basting from time to time with the oil mixture, until the fish will just flake easily.
    4. Place the fish steaks on warm serving plates and grind over some black pepper. Garnish with wedges of orange and serve with the salsa.

    Some more ideas

    Other white fish steaks such as cod, haddock, hoki or swordfish, or monkfish fillets, can be cooked in the same way. * For a tomato and olive salsa, combine the diced tomatoes with ½ diced cucumber, 4 chopped spring onions, 45 g (1½ oz) chopped stoned green or black olives and 15 g (½ oz) chopped fresh basil. Or use 1 tbsp drained and rinsed capers instead of olives. * In summer, the fish can be cooked on a barbecue. Lay the steaks on foil to prevent the delicate flesh slipping through the grid.

    Plus points

    Halibut is a good source of niacin, which has an important role to play in the release of energy inside cells. Niacin is one of the most stable vitamins, and there are little or no losses during preparation or cooking. * In restaurants, fish is often pan-fried in a good amount of oil. This contributes added fat to the dish. When grilling fish at home, limit the amount of cooking fat you use for a much healthier meal.

    Each serving provides

    Excellent source of niacin, vitamin B1, vitamin B6, vitamin C. Good source of vitamin A, vitamin B12, vitamin E. Useful source of iron, potassium.

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