Now that we know the Mediterranean diet is quite possibly the best, tastiest and healthiest diet plan ever, how about a recipe that you can master in all of about 20 minutes?
One of my favorites is a halibut recipe I received from the Cooper Wellness Clinic during a shoot I did for a Get Healthy Texas story on CBS11. I have bragged about this recipe in the past for its ease, versatility and deliciousness. It's a beautiful, fragrant dish that can be done in no time.
Serve this with a fresh salad, some cauliflower or broccoli and you have a perfect Med dinner. Berries or watermelon (very Greek!) are a great dessert option.
Here is my personal twist on it:
2- 5oz. halibut filets, you can also use tilapia or any other white fish
1 pint grape tomatoes cut in half
1 Tbsp olive oil
1/2 tsp Borsari seasoned salt (orange ginger) - you can totally eliminate, I do
1 tsp salt free seasoning - I like Mrs. Bragg's, Coopers recommends Paul Prudhomme's
1 tsp fresh or dried parsley
1 Tbsp balsamic glaze**
Fresh ground pepper to taste
6 fresh basil leaves, chopped
Basil leaves for garnish
Preheat oven to 425. Cover cookie sheet with heavy duty foil. Place halibut filets on one half of cookie sheet and the tomatoes on other half. Drizzle all ingredients with oil and sprinkle with seasonings. Place in preheated oven and cook for approximately 10 minutes or until fish flakes with a fork. Remove from oven add balsamic glaze and pepper. Mash tomatoes with potato masher or fork. Stir in basil. Place halibut on serving platter, top with tomato mixture. Garnish with basil.
Balsamic Glaze - this is a great make-ahead item to use over tomatoes, asparagus or salads
** Place 1 cup of balsamic vinegar in a sauce pan and heat over medium heat until reduced to 1/4 cup. Store in airtight container until ready to use.
Cooper Wellness Nutritional Analysis
Calories 265 Cholesterol 10mg
Fat 10g Sodium 402 mg
Saturated Fat 1g Carbohydrate 10g
Protein 31 g Sugars 7g
Exchange: 5 protein (P), 11/2 fat (F), 1 vegetable (V)