Halibut with California Avocado and Sun-Dried Tomatoes
Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Avocado | 1 medium (150g) | 240 |
| Rice | 1 cup cooked (158g) white | 206 |
| Halibut | 100g cooked | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 Tbsp cornstarch
- Ground pepper, to taste
- 1 Tbsp lemon juice
- 1 tsp olive oil
- 4 small halibut steaks (3/4-inch thick, about 1 pound)
- paprika
- 1 ripe medium California avocado, seeded, peeled and sliced
- 2 Tbsp parsley
- 1 Cup rice, cooked (3 cups cooked)
- =
Directions
To make sauce, pour boiling water over tomatoes and let stand 3 to 4 minutes; drain and slice tomatoes.
In non-stick skillet, saute onion in sesame oil over medium heat for 3 to 5 minutes.
Combine 1/4 cup of the chicken broth with the cornstarch; reserve
Add the remaining chicken broth and tomatoes to the skillet.
Bring to a boil.
Reduce heat and simmer, uncovered, until onions and tomatoes are tender, about 5 to 8 minutes.
Stir in cornstarch mixture and cook, stirring until sauce thickens.
Pepper to taste.
Remove from heat and set aside.
(Prepare fish before finishing sauce.)
Combine lemon juice and olive oil; brush on both sides of fish.
Sprinkle fish lightly with paprika.
Barbecue on grill or broil 3 inches from heat for 4 to 5 minutes on each side, or until fish is opaque and just flakes easily with a fork.
Keep warm.
Reheat sauce.
Add avocado and parsley.
Heat briefly.
Serve sauce over fish and rice.