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15-Minute Halibut Salad

This is a great recipe to help add more omega-3 fatty acids to your meal. The halibut in this easy-to-prepare salad provides you with one-third (32%) of the daily value for this important nutrient. Combined with the salad greens, you get a wide range of nutrients that will work together synergistically towards optimal health. Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 4 medium cloves garlic, pressed 1/2 lb mixed salad greens 4 - 6 oz halibut steaks or fillets 1 TBS + ¼ cup fresh lemon juice salt and cracked black pepper to taste 1 cup vegetable broth 3 TBS fresh chopped sage (or 3 tsp dried sage) *optional 3 TBS extra virgin olive oil

Directions:

1. Press garlic and let it sit for 5 minutes to bring out its health-promoting properties.
2. Rinse and dry salad greens by using salad spinner if possible. Place greens mixture on 4 plates.
3. Rub halibut with 1 TBS lemon juice and season with a little salt and pepper.
4. Heat broth and add halibut; cover and cook for 10 minutes for each inch of thickness.
5. Remove fish from pan and place on salad greens.
6. Discard extra broth or use for soup. In same pan add garlic, sage and ¼ cup lemon juice to hot pan and heat for about 30 seconds.
7. If you'd like to add olive oil, do so after turning off heat. Stir mixture together for a few seconds and then drizzle over salad. Season with salt and cracked black pepper.

   Serves 4

Healthy Cooking Tips:

Halibut can dry out easily, so it is important not to overcook it. Because stove temperatures vary, keep a close eye on your halibut and check for doneness starting about 1 minute. Insert the tip of a knife into the thickest part of the fish. It should flake easily but still be moist. Cook it until the center is still slightly transparent and not yet flakey and remove from heat. It will continue to cook and be perfect when you eat it. For those who are sensitive to fats, consider not adding the olive oil. You may choose to toss a little of the dressing with the greens before placing the halibut on top. Then place a spoonful of it on top of the halibut. This way you get the wonderful sage flavor evenly throughout your salad.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Halibut Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15-Minute Halibut Salad 1.00 serving 294.93 grams 203.37 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.40 g 125.0 11.1 excellent selenium 62.10 mcg 88.7 7.9 excellent protein 36.68 g 73.4 6.5 very good vitamin B3 (niacin) 10.21 mg 51.1 4.5 very good phosphorus 397.97 mg 39.8 3.5 very good magnesium 158.11 mg 39.5 3.5 very good vitamin A 1843.88 IU 36.9 3.3 good vitamin B12 (cobalamin) 2.01 mcg 33.5 3.0 good omega 3 fatty acids 0.77 g 32.1 2.8 good vitamin B6 (pyridoxine) 0.63 mg 31.5 2.8 good potassium 969.84 mg 27.7 2.5 good vitamin C 16.14 mg 26.9 2.4 good manganese 0.49 mg 24.5 2.2 good folate 87.93 mcg 22.0 1.9 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Halibut Salad

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