Grilled Fish With Tropical Relish - 13g Carbs, 2g Fiber
From: The Healthy Kitchen - Recipes for a Better Body, Life, and
Spirit (Hardcover) by Andrew Weil, M.D. and Rosie Daley (Knopf)
The tropical relish in this recipe is more to my liking than a pure
fruit topping because the sweetness of the mango is offset by the
robust tartness of the capers, vinegar, and salsa, and the basil
provides an unexpected, spicy note.
Food as Medicine
Omega-3s, found in both cod and halibut (a four-ounce serving of
cod contains 13 percent of the Daily Value and the same serving
of halibut contains 26 percent), protect against fatal heart
arrhythmia, or erratic heart rhythms. The omega-3s in cod, halibut
and other fish also improve the ratio of HDL ("good") to LDL ("bad")
cholesterol, as well as help to prevent cholesterol deposits on artery
walls. Basil, a main component in the relish, is full of volatile
oils such as estragole and limonene, known antibacterials.
4 fish fillets, such as cod or halibut, about 6 oz each
1 tsp extra virgin olive oil
Salt and freshly ground black pepper to taste
--> RELISH
1 ripe mango, peeled, pitted, and finely chopped
1 sweet onion, finely chopped
1 red bell pepper, seeded and finely chopped
1 bunch fresh basil, chopped
1 Tbsp capers, drained
1 tsp balsamic vinegar
1 Tbsp salsa
Rinse the fish fillets under cold running water and pat them dry.
Brush them with the olive oil and season them with salt and pepper.
Preheat grill or broiler.
Meanwhile, prepare the relish: Stir together the mango, onions, peppers,
basil, capers, vinegar, and salsa in a bowl.
Grill the fish on high heat or broil, about 2 - 3 minutes per side or
until desired doneness.
Spoon the relish over the grilled or broiled fish.
Serves: 4
Nutrition per Serving:
227 Calories, 9g Fat, 1g Saturated Fat, 35% of calories from fat,
54mg Cholesterol, 36.5g Protein, 13g Carbs, 2g Fiber
