Food on the Table

Do you think you can’t possibly incorporate fish into your family meals?  Well, I think I have a great solution.  I pair fish with fruit salsa to make the fish more enticing. It is really colorful and you can include your family favorites and mix it up any number of ways.  Salsas are not always necessarily spicy.  They basically include fruit or vegetables with herbs that are allowed to marinate for some amount of time.  Everyone knows a traditional salsa that consists of tomatoes, onions, jalapenos, cilantro and spices, but there can be many variations.  Avocados make a great base for a salsa, as well as mangos and jicama.  The concept of a salsa can be applied to almost anything.  It’s all about balancing the flavors of salty, sweet and sour.

For this week’s recipe, I chose a white fish – halibut.  Halibut is a great introduction to fish, especially if your family is currently not a fan of fish.  Halibut is a great source of protein and is high in omega-3 essential fatty acids which provide a wide array of cardiovascular benefits.   When cooked correctly, halibut is generally mild, yet slightly sweet and has great texture.  When choosing your halibut, you want to make sure your source is reputable.  This means that the store or fish market has a constant supply of fresh fish.  The fillets should be firm and glistening white.  Smell is a good indicator of freshness as well.  Fresh halibut should smell like seawater and should not have an overly “fishy” smell.  It is better to buy fish from the fish case instead of already packaged.  This way, you can pick out the fillets you want and you can also be sure of the freshness.  Making friends with your fish guy is a great way to ensure that you are going to get the best quality fish.  He usually has tips for cooking fish and always knows what is the freshest of the day.

This recipe screams “summertime” and there can be a number of substitutions to accommodate your taste buds.  If you cannot find halibut, this recipe works great with mahi mahi or turbot.  The salsa can also be changed up with different fruits or herbs that you like.  With a salsa like this, you just want to remember to always have some citrus juice and salt added.  It may sound weird to add salt to fruit, but it actually brings out the flavor of the fruit. I like to serve this fish with coconut rice, which is really easy to make.  All you need to do is substitute coconut milk for half of the liquid and add a pinch of sugar to your normal rice recipe.  Bon Appetit!

Baked Halibut with Tropical Salsa

4 (5-6 ounce) halibut fillets
1 orange, juiced
3-4 tablespoons olive oil
Salt and pepper to taste

Tropical Salsa

1 ripe mango, peeled, seeded, and diced
½ cup honeydew melon, diced
½ cup diced fresh pineapple
¼ cup minced red onions
¼ cup minced red bell peppers
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1 teaspoon minced garlic
1 pinch salt
2 tablespoons olive oil

To make salsa, combine all ingredients and let sit for 30 minutes.  For fish, preheat oven to 350 degrees. Mix orange juice, olive oil, salt and pepper.  Coat fish in mixture and place on an olive oil coated, rimmed baking sheet.  Bake for approximately 12 minutes.  Fish should be opaque in the center and slightly firm.  Be careful not to overcook or it will be dry.  Serve with coconut rice and tropical salsa.

What are your favorite fish recipes for your family?

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1. No Whine Wednesday: Jammin’ with Salmon
2. No Whine Wednesday: Grapefruit is Great
3. No Whine Wednesday: Easy En Papillote