This is one of my favorite derivatives of globalization- local fish and herbs with tropical fruit. Halibut is a great source of protein and it is very low in fat, though a decent percentage of the fats it does have are essential omega-3 fatty acids (for comparison, it has around 1/4 to 1/3 the amount in wild salmon). It is also rich in several B vitamins, including B 12 and the minerals selenium, magnesium and phosphorus. Halibut has a mild taste and smell (if it smells quite fishy it’s not fresh) that goes well with a wide range of flavors and has a rich, buttery flesh that is not very flaky, making it easy to cook with. Crusting fish like this and baking it in the oven is how I usually choose to prepare it, especially the lighter ones like halibut. This method is fast, easy, imparts tons of flavor and is really clean and healthy. The one downside to halibut is that it is quite expensive so any white fish or salmon can be used, just go for the wild option, it is worth the extra couple dollars nutritionally and environmentally.
The side salad is primarily mango, pineapple and sunflower shoots but any preferred tropical fruits like kiwi and papaya can be used and any type of shoots can be used (pea shoots are particularly easy to find now that it’s Spring). The fruits bring some vibrancy, the shoots and herbs make it taste light and fresh, the onion and peppers offer some crunch, colour and flavor and the dressing is simple and balances out the sweetness from the fruit. Both my mom and brother who hate cilantro (my brother even avoids the area of my garden where it grows) taste tested this for me and despite its presence they willingly ate and enjoyed it, commenting that it was just like summer in a bowl. That being said, fresh herbs in salads like this are not mandatory but they do add a layer of flavor and a little something special.
- 1 lb wild halibut (1 large fillet, 2½ lb fillets or 4¼ lb fillets)
- 2 tablespoons lime juice
- 1 tablespoon cold-pressed olive oil
- 1 jalapeño, minced (seeds removed unless you want it really spicy, wear gloves or use plastic wrap for a barrier as the oil will stay on your fingers for hours)
- 1 small shallot, minced
- Salad
- 1 mango, chopped finely (discard the hard middle seed)
- 1½ cup pineapple, chopped finely
- 2-3 cups sprouts/micro greens/pea shoots (I used sunflower shoots)
- 1 red pepper
- 1 jalapeño, minced (seeds removed as for the halibut)
- ¼ red onion, sliced
- 2 tablespoon orange juice, freshly squeezed from ¼ orange
- 1 tablespoon cold-pressed olive oil
- 1 tablespoon cilantro, chopped
- 1 tablespoon mint, sliced
- 1 tablespoon lime juice, freshly squeezed from ½ lime
- Preheat oven to 400°. In a small bowl combine the halibut's lime juice, oil, jalapeño and shallot. Lay the halibut on a parchment paper lined baking sheet and spoon the jalapeño mixture on top, spread it around so it is evenly dispersed and press down lightly so it is compact. Bake for 20 minutes. Some halibut can be really thick, if it is over 1 inch thick it will probably need an extra 5 minutes.
- While the halibut is cooking place all the salad ingredients in a large bowl and toss to combine. The salad can be made in advance and will store in the refrigerator for a couple days, with the exception of the shoots/sprouts, the tender green leaves will wilt slightly from the dressing so leave those out until serving.
