Halibut is a big fish that lives in cold northern ocean waters. According to The Natural Resources Defense Council [1], halibut is on the moderately safe list to eat due to its mercury content. Enjoy it occasionally and not more than once per week. I prefer the Pacific Halibut since it tends to be a cleaner fish. This recipe is colorful and offers high levels of Omega 3’s and lots of phyto-nutrients. It’s easy to put together and has a wonderful mediterranean flavor to it. Bon Appetit!
Ingredients:
½ cup almond flour
2 tsp chili powder
½ tsp salt
1 egg
¼ cup almond milk
1 tbsp Dijon mustard
1 cup finely chopped nuts
4 pieces, each 6 oz Halibut fillets
3 tbsp grapeseed oil
2 tbsp capers, drained, rinsed and patted dry
1 tbsp olive oil
2 small zucchini
1 cup red and yellow cherry or grape tomatoes, halved
1 tsp chopped garlic
Salt and freshly ground black pepper
2 tbsp chopped Italian parsley
Preparation:
Preheat oven to 400°F.
Make a dredging station for the fish: combine flour, chili powder and salt in a shallow bowl. Beat egg with milk and Dijon in another bowl, and place nut crumbs in the third bowl.
Dredge fish first in flour, then in egg mixture and then in crumbs to coat.
Heat 2 tbsp grapeseed oil in a large g pan on medium-high heat. Add fish and cook, turning, for 2 to 3 minutes or until crumbs are golden. Transfer fish to a glass baking dish and bake for 7 minutes or until fish is cooked through.
Wipe out pan, add remaining 1 tbsp grapeseed oil. Add capers and saute for 2 to 3 min or until crispy. Transfer to a paper-towel-lined plate to drain.
Add olive oil to pan over medium heat. Add sliced zucchini and saute for 1 minute or until they just beginning to soften. Add tomatoes and garlic; saute for 1 minute longer or until they have begun to release juice. Season with salt and pepper and sprinkle with fresh parsley and capers.
Serve fish over zucchini mixture, spooning some sauce over fish. Serves 4. Enjoy!