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15-Minute Halibut with Avocado Salsa

Get an extra boost of health-promoting vitamin A from the tomatoes and heart-healthy monounsatured fats from the avocados in this great addition to your Healthiest Way of Eating.

Prep and Cook Time: 15 minutes Ingredients: 6 medium cloves garlic, pressed ¼ cup minced scallion 1-2 tsp finely minced jalapeno pepper 3 TBS chopped fresh cilantro 8 cherry tomatoes, quartered 1 medium ripe but firm avocado, diced into ¼-inch cubes 1/4 cup + 1 TBS fresh lemon juice 4 6 oz halibut steaks or fillets salt and black pepper to taste

Directions:

1. Press garlic and let sit for 5 minutes to bring out its health-promoting properties.
2. Mix together garlic, scallions, jalapeno pepper, cilantro, tomatoes, avocado, 1/4 cup lemon juice, and salt and pepper to taste. Set aside.
3. Heat 2 inches of water in the bottom of a steamer and let it come to a boil.
4. Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in steamer and steam 10 minutes for every inch of thickness. (e.g., 5 minutes if it is 1/2-inch thick)
5. Place fish on plate, and top with salsa.

   Serves 4

Serving Suggestion: Serve with Mexican Corn on the Cob and Green Salad

Healthy Cooking Tips:

Halibut can dry out easily, so it is important not to overcook it. Because stove temperatures vary, keep a close eye on your halibut and check for doneness starting about 1 minute after you turn it. Insert the tip of a knife into the thickest part of the fish. It should flake easily but still be moist. Cook it a little less than done, and remove it from the heat. Unlike the other salsas, this one is served with a chunky texture. Chop everything fine except the tomatoes and avocado. If the avocado is very ripe it will make the salsa mushy. Choose an avocado that is ripe, yet still slightly firm. This will yield a more attractive salsa.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Halibut with Avocado Salsa is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Halibut with Avocado Salsa 1.00 serving 274.48 grams 262.88 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.40 g 125.0 8.6 excellent selenium 63.00 mcg 90.0 6.2 excellent vitamin D 340.20 IU 85.0 5.8 excellent protein 37.32 g 74.6 5.1 very good vitamin B3 (niacin) 10.35 mg 51.8 3.5 very good vitamin C 25.97 mg 43.3 3.0 good phosphorus 401.35 mg 40.1 2.7 good magnesium 151.17 mg 37.8 2.6 good vitamin K 28.43 mcg 35.5 2.4 good vitamin B6 (pyridoxine) 0.70 mg 35.0 2.4 good vitamin B12 (cobalamin) 2.01 mcg 33.5 2.3 good potassium 1102.51 mg 31.5 2.2 good omega 3 fatty acids 0.73 g 30.4 2.1 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Halibut with Avocado Salsa

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