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Roasted Halibut with Banana-Orange Relish

February/March 2006

Your rating: None Average: 4.2 (29 votes)

Sweet bananas combined with oranges, cilantro and lime juice create a fresh relish to serve with mild, white-fleshed fish, or try it alongside roast chicken or pork.



READER'S COMMENT:
"Really enjoyed this one! Easy to make, and the relish is delicious! "
Roasted Halibut with Banana-Orange Relish Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

Fish

  • 1 pound halibut, cod (see Tips) or other white-fleshed fish
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon kosher salt

Banana-Orange Relish

  • 2 ripe bananas, diced
  • 1/2 teaspoon freshly grated orange zest
  • 2 oranges, peeled, segmented (see Tips) and chopped
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons lime juice
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon kosher salt

Preparation

  1. To prepare fish: Preheat oven to 450°F. Lightly coat a baking sheet with cooking spray.
  2. Cut fish into 4 portions. Mix coriander and salt in a small bowl and sprinkle evenly on both sides of the fish. Place on the prepared baking sheet.
  3. Bake the fish until it is juicy and almost flakes when pressed with a knife, 8 to 12 minutes, depending on thickness.
  4. To prepare relish: Meanwhile, stir together bananas, orange zest, chopped oranges, cilantro, lime juice, coriander and salt in a medium bowl. To serve, spoon the relish over the roasted fish.

Tips & Notes

  • Make Ahead Tip: Cover the relish and refrigerate for up to 2 hours.
  • Tips: Look for U.S. wild-caught Pacific halibut, U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.
  • To segment (or suprême) an orange: 1. Slice both ends off the fruit. 2. With a sharp knife, remove the peel and white pith; discard. 3. Cut the segments from the surrounding membranes.

Nutrition

Per serving: 210 calories; 3 g fat (0 g sat, 1 g mono); 36 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 25 g protein; 3 g fiber; 203 mg sodium; 855 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Selenium (60% dv), Potassium (24% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 fruit, 3 lean meat


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