Caribbean Halibut with Mango Salsa
Serve this delicious grilled fish on a bed of couscous with fresh mango salsa.
- Halibut & Marinade
- 4 halibut or swordfish steaks (about 6 ounces each)
- 2 limes
- 1 jalapeño pepper, seeded and finely chopped
- 2 garlic cloves, pressed
- 1 teaspoon olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 1 mango, coarsely chopped (3/4 cup)
- 2 tablespoons finely diced red bell pepper
- 2 tablespoons thinly sliced green onions with tops
- Quick and Easy Couscous
For halibut and marinade, rinse halibut and pat dry with paper towels. Zest limes using Zester/Scorer to measure 1 teaspoon zest; set aside for salsa. Juice limes to measure 3 tablespoons juice. Finely chop jalapeño pepper using Food Chopper. In Small Batter Bowl, combine 2 tablespoons of the lime juice, half of the jalapeño pepper, garlic pressed with Garlic Press, oil, salt and black pepper; whisk until blended. Place halibut and marinade in resealable plastic food storage bag; turn to coat. Marinate in refrigerator 30 minutes, turning occasionally.
Meanwhile, for salsa, coarsely chop mango using Food Chopper. Finely dice bell pepper and thinly slice green onions using Chef’s Knife. In Classic Batter Bowl, combine mango, bell pepper, green onions, lime zest, remaining 1 tablespoon lime juice and remaining jalapeño pepper; mix gently. Cover; refrigerate until ready to serve.
Prepare grill for direct cooking over medium coals. Lightly grease grid of grill. Remove halibut from marinade; discard marinade. Place halibut on grid of grill. Grill, covered, 8-10 minutes or until halibut flakes easily with a fork, turning once using BBQ Turner. Serve with salsa and couscous.
- 4 servings of 1 steak, 1/4 cup salsa, 1 cup couscous
Nutrients per serving:
Calories 390 (13% from fat), Total Fat 5 g, Saturated Fat 1 g, Cholesterol 50 mg, Carbohydrate 42 g, Protein 41 g, Sodium 410 mg, Fiber 3 g
U.S. Diabetic exchanges per serving:
2 starch, 1 fruit, 5 low-fat meat (3 carb)
Halibut is a mild, firm-textured low-fat fish that is available in steaks or fillets. Fish steaks are cut crosswise from the fish and are usually 5/8-1 inch thick. Fillets are boneless, lengthwise sections from the sides of the fish.
Fish steaks are best for grilling as they are firm and hold together well during cooking. A general rule for cooking fish is to cook 8-10 minutes per inch of thickness.
Wear plastic gloves when working with jalapeño peppers. The juice from the peppers can create a burning sensation on the skin.
To easily cut a mango, stand it stem end up on Cutting Board. Using Utility Knife, cut vertically on flatter side of mango from top to bottom about 1/2 inch to the right of the stem alongside the large, flat seed. Repeat on opposite side. To cut cubes, use tip of knife to score flesh, but not skin, in a crisscross pattern. Bend mango skin back so that the cubes are raised above skin. Run knife under cubes to release the flesh from the skin.
If fresh mangoes are not available, use jarred mango slices. They can be found in the refrigerated area of your grocer’s produce section. Drain and coarsely chop them for the salsa.