-
1
Preheat the oven to 400F and lightly oil an ovenproof pan large enough to accommodate all of the fillets in a single layer.
-
2
Stir the lemon juice and salt together, then coat the halibut in the mixture and refrigerate for 15 minutes.
-
3
Pat the fillets dry with paper towels and place them in the prepared pan.
-
4
Brush each fillet with 1/4 teaspoon of the olive oil and top with 1/4 cup of the tomato sauce.
-
5
Bake for 12 to 15 minutes, until the fish is opaque and flakes easily.
-
6
To be certain the fish is done, push a two-pronged kitchen fork straight down into the flesh.
-
7
If you feel no resistance, the fish is cooked; if not, return the fish to the oven for another minute or two.
-
8
Top each fillet with 1 tablespoon of the relish before serving.
-
9
For a totally different taste sensation, marinate the halibut in Cilantro Lime Vinaigrette (page 181) for 30 minutes.
-
10
Pat the fillets dry with paper towels.
-
11
Sprinkle each fillet with a pinch of salt and a pinch of cayenne, and bake as above.
-
12
Top with a dollop of Mango and Avocado Salsa (page 185) before serving.
-
13
Store in an airtight container in the refrigerator for 2 days.
-
14
(per serving)
-
15
Calories: 380
-
16
Total Fat: 28g (4.7g saturated, 17.4g monounsaturated)
-
17
Carbohydrates: 5g
-
18
Protein: 26g
-
19
Fiber: 1g
-
20
Sodium: 450mg
-
21
Nutritionists tout fish as a great source of omega-3 fatty acids, which studies suggest may be beneficial for people fighting breast and prostate cancer.
-
22
But recent research suggests that not all fish are created equal, and what people really should be looking at is the ratio of omega-3 to omega-6, as omega-6s may promote cancer growth.
-
23
This ratio could be at the heart of the benefits of the so-called Mediterranean diet, which some researchers believe is linked to lower cancer rates in Mediterranean countries.
-
24
The magic ratio of omega-3s to omega-6s appears to be no less than 1 to 1 (and preferably a lot more omega 3s).
-
25
For example, halibuts ratio is 2.5 to 1 (good), wild king salmon comes in at 5.6 to 1 (better), and fish roe weighs in at 11.1 to 1 (a slam dunk).
-
26
By contrast, farm-raised catfish has fifty times more omega-6s than omega-3s.
-
27
A good rule of thumb is to look for wild fish, as opposed to farm-raised, since the feed given to some cultivated fish can be high in omega-6s.
