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Sautéed Halibut with Arugula Salad



Ingredients:
3   medium oranges, divided
3   tbsp (45 mL) white wine vinegar
2    tbsp (30 mL) orange marmalade
3   tbsp (45 mL) Sweet Basil Rub, divided
1/4   cup (50 mL) canola oil
1/2   small red onion
1   avocado
4   skinless, fresh or frozen, thawed halibut fillets (4-6 oz/125-175 g each), patted dry
1   pkg (5 oz) fresh arugula (about 6 cups/l.5 L)
Directions:
  1. Zest one of the oranges using Microplane® Zester to measure 1 tbsp (15 mL) and juice to measure 2 tsp (10 mL). Cut remaining two oranges into segments using Paring Knife (see Cook's Tip). Set orange segments aside.
  2. For dressing, combine zest, juice, vinegar, marmalade and 1 tbsp (15 mL) of the rub in Small Batter Bowl; whisk well. Slowly add 2 tbsp (30 mL) of the oil while whisking.
  3. Thinly slice onion and dice avocado using Santoku Knife.
  4. Heat remaining 2 tbsp (30 mL) oil in (10-in./24-cm) Skillet over medium-high heat 1-3 minutes or until shimmering. Season halibut with remaining 2 tbsp (30 mL) rub.
  5. Add halibut to Skillet; reduce heat to medium and cook 2-3 minutes per side or until halibut flakes easily with a fork.
  6. Meanwhile, set aside 1/4 cup (50 mL) of the dressing to serve with halibut. In Stainless (4-qt./4-L) Mixing Bowl, gently toss arugula with remaining dressing, orange segments, onion and avocado.
  7. Drizzle halibut with reserved dressing and serve with salad.

Yield: 4

Nutrients per serving: Calories 370, Total Fat 23 g, Saturated Fat 2.5 g, Cholesterol 55 mg, Sodium 680 mg, Carbohydrate 21 g, Fiber 6 g, Protein 23 g

U.S. Diabetic exchanges per serving: 1 1/2 Fruit, 3 Med-Fat Meat, 2 Fat (1 1/2 Carb)

Cook's Tips: To cut orange into segments, cut a 1/2-in. (1-cm) slice from top and bottom of the orange. Rest orange on one of its flat cut sides; cutting from top to bottom, trim away the entire peel and white membrane, exposing the flesh. Cut along the membrane on the left and right side of each orange segment. Angle the knife under each segment and lift out.

If desired, 2 tbsp (30 mL) dried basil, 1 tsp (5 mL) sugar, 1 tsp (5 mL) paprika, 3/4 tsp (4 mL) salt and 1/2 tsp (2 mL) ground black pepper can be substituted for the Sweet Basil Rub.