Grilled Halibut Salad Nicoise - 36g Carbs, 6g Fiber, 0g Added Sugar
From: Eating Well - May/June 2010
Salad nicoise, a classic French salad, is typically made with tuna.
Here we use sweet grilled halibut (in season in midsummer) or striped
bass. To make it quicker, substitute 2 or 3 cans of drained chunk light
tuna. Or skip the fish altogether for a vegetarian main-course salad.
We call for serving it on a platter, but it's just as beautiful
individually plated. Recipe by Nancy Baggett for EatingWell.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low saturated fat | Low sodium |
Healthy weight | Heart healthy | High fiber | High potassium | Gluten free
Active Time: 1 hour 10 minutes
Total Time: 1 1/2 hours
Servings: 6
--> Vinaigrette
1 medium clove garlic
1/4 tsp salt
5 Tbsp extra-virgin olive oil
6 Tbsp fresh orange juice, plus more to taste
1/4 cup white-wine vinegar OR red-wine vinegar
1 Tbsp Dijon mustard
--> Salad
1 1/2 lb red potatoes (5-6 medium), scrubbed and halved
1 1/4 lb green beans, trimmed
Juice of 1 large lemon
2 Tbsp extra-virgin olive oil
1/2 tsp salt, divided
1 lb Pacific halibut or striped bass (see Note)
1/4 tsp coarsely ground pepper, plus more to taste
1 large head Boston lettuce
1 1/2 cups grape tomatoes
3 hard-boiled eggs (see Tip), peeled and cut into wedges
1/4 cup sliced pitted black Nicoise or Kalamata olives
1/4 cup finely chopped fresh parsley
To prepare vinaigrette:
Peel the garlic and smash with the side of a chef's knife. Using a
fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form
a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange
juice, vinegar and mustard; whisk until well blended. Taste and whisk
in up to 4 tablespoons more juice to mellow the flavor; season with
more salt, if desired. Set aside at room temperature.
To prepare salad:
Bring 1 inch of water to a boil in a large saucepan fitted with a
steamer basket. Add potatoes; cook until tender, 10 to 15 minutes.
Remove to a cutting board. When cool enough to handle, slice and
place in a shallow bowl. Drizzle with 1/3 cup vinaigrette;
set aside.
Add beans to the steamer basket; cook until bright green and just
tender, 4 to 6 minutes. Rinse in a colander with cold water until
cool. Drain well. Place in a medium bowl and toss with 2 tablespoons vinaigrette.
Combine lemon juice, 2 tablespoons oil and 1/4 teaspoon salt in a
sturdy sealable plastic bag; shake until the salt dissolves. Add
fish and marinate for up to 20 minutes while you ready the grill.
Preheat grill to medium-high for 10 minutes, then reduce heat to
medium. (For a charcoal grill, wait until the flames subside and
only coals and some ash remain—flames will cause the oil on the
fish to burn.)
Drain the fish and pat dry with paper towels. Season with the remaining
1/4 teaspoon salt and 1/4 teaspoon pepper. Oil the grill rack (see Tip).
Grill the fish, turning once, until browned and just cooked through,
4 to 5 minutes per side for halibut; 3 to 4 minutes per side for bass.
Arrange lettuce leaves on a large serving platter. Arrange the fish
(whole or flaked into large chunks), potatoes, green beans and tomatoes
on top. Drizzle with the remaining vinaigrette. Garnish with eggs,
olives, parsley and pepper to taste.
Tips & Notes - -
Make Ahead Tip:
Prepare potatoes (Step 2) and green beans (Step 3), cover and refrigerate separately for up to 3 days.
Ingredient Note:
Wild-caught halibut from the Pacific is sustainably fished and has a
larger, more stable population, according to the Monterrey Bay Aquarium
Seafood Watch (seafoodwatch.org).
Kitchen Tips:
To hard-boil eggs, place eggs in a single layer in a saucepan; cover
with water. Bring to a simmer over medium-high heat. Reduce heat to
low and cook at the barest simmer for 10 minutes. Remove from heat,
pour out hot water and cover with ice-cold water. Let stand until
cool enough to handle before peeling.
To oil a grill rack, oil a folded paper towel, hold it with tongs
and rub it over the rack. (Do not use cooking spray on a hot grill.)
Servings: 6
Nutrition per Serving:
448 Calories, 23g Fat, 4g Sat, 16g Mono, 130mg Cholesterol, 24g Protein,
36g Carbs, 6g Fiber, 0g Added Sugars, 565mg Sodium, 1342mg Potassium
Nutrition Bonus: Vitamin C (75% daily value), Vitamin A (47% dv),
Potassium (38% dv), Magnesium (30% dv), Folate (29% dv), Iron (17% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 2 vegetable, 2 1/2 lean meat, 3 fat
