Poached Halibut with Fennel and Cauliflower

 

If you want to enjoy great flavor along with an excellent source of vitamins, add this easy-to-prepare recipe to your Healthiest Way of Eating. The recipe creates a delicious broth, which you will want to savor to the very last drop.

Prep and Cook Time: 30 minutes

Ingredients:

  • 1-1/2 lbs halibut, cut into 8 pieces
  • 1 TBS fresh lemon juice
  • 1 TBS + 1 cup chicken or vegetable broth
  • 1 medium sized onion, cut in half and sliced medium thick
  • 1 large carrot, turned into 11/2 inch pieces
  • 1-1/2 cups cauliflower florets, cut into quarters
  • 1 medium sized fennel bulb, sliced medium thick
  • 5 medium cloves garlic, pressed
  • salt and black pepper to taste
  • chopped fennel green tops for garnish

Directions:

  1. Slice onion and chop garlic and let sit for at least 5 minutes.
  2. Rub halibut with lemon juice and season with a little salt and pepper. Set aside.
  3. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently.
  4. Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.
  5. Add cauliflower, fennel, and garlic. Place halibut steaks on top and continue to cook covered for about 6 more minutes. Season with salt and pepper
  6. Serve halibut with vegetables and broth. Sprinkle with chopped fennel greens.

Serves 4

Recipe by WHFoods.com

 

Salmon with Mustard and Ginger

 

Try this easy-to-prepare recipe not only for great taste but to add an extra boost of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:

  • 8 oz salmon fillet
  • 2 tsp + 1 TBS lemon juice
  • 1 TBS extra virgin olive oil
  • 1 clove garlic, pressed
  • 1 tsp yellow or Dijon mustard
  • 1/2 tsp soy sauce
  • 2 TBS cilantro
  • 2 TBS grated ginger
  • sea salt and pepper to taste

Directions:

  1. To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
  2. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
  3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
  4. Top salmon 1 TBS lemon juice and the remaining ingredients.

Serves 2

Recipe by WHFoods.com

 

15-Minute Asian Tuna

 

Our Quick Broil method of cooking is perfect for preparing seared tuna as tuna tastes best when not cooked through. The combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating.

Prep and Cook Time: 15 minutes

Ingredients:

  • 4 6 oz tuna steaks
  • 1 TBS fresh lemon juice
  • 1 cup minced scallion
  • 3 medium cloves garlic, pressed
  • 1 TBS minced fresh ginger
  • 2 cups thickly sliced fresh shiitake mushrooms (remove stems)
  • 1 TBS chicken broth
  • 1 cup fresh squeezed orange juice
  • 2 TBS soy sauce
  • 2 TBS chopped cilantro
  • salt and white pepper to taste


Directions:

  1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5 inches from the heat for about 10 minutes to get it very hot.
  2. Press garlic and let sit for 5 minutes.
  3. Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.
  4. Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat.
  5. Add orange juice and cook for another 2 minutes. Add soy sauce and cilantro.
  6. Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness.
  7. Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.

Serves 4

Recipe by WHFoods.com