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September 24, 2015

Cajun Halibut & Roasted Green Beans & Tomatoes w/ Avocado Yogurt Sauce

Post by heartfoodie

I was pleasantly surprised to how much I loved this concoction.. especially because of how healthy it is. Low calories, high in GOOD fat and tons of protein. It was one of those meals that you feel great after, kind of like when you eat healthy for one day and so you feel like you’re a health nut, yoga master. ┬áThe halibut was so nice and flaky, and the spices gave it some heat so then you dip it in the taste of summer yogurt dip. The roasted green beans and tomatoes were subtle but delicious. It just may be one of our favourites… so far.


So why is this good for you?

    1. Halibut vs. other fish. Halibut is mild in flavour, so it absorbs spices and herbs. We try to stay away from fish like tilapia, monkfish, basa and stick to the fattier, omega 3 rich fish like salmon, trout and halibut. Halibut is packed with omega-3 fatty acids which help clear out bad fat, it also helps lower blood pressure, reduce blood clotting, reduce inflammation and helps your brain function.
    2. Good fat vs. bad fat. A lot of my recipes will read high in fat, but it’s high in good fat. Here’s the quick 101, polyunsaturated and monounsaturated fats are the good fats, saturated, and trans fats are the bad fats. Bad fats contribute to heart disease by clogging arteries and increasing your cholesterol. Good fats, however, help move out bad fats and promote heart health. Here is a link to a great reference. This dish is packed with good fat from halibut, olive oil and avocado.
    3. Bake vs. fry. This should be obvious by now, don’t ruin a perfectly, heart healthy dish by frying halibut. It is a great fish to baking because of its ability to take on flavour. Baking shaves off so much of that bad, unnecessary fat, eliminates the added cooking mess and involuntary oil splatter burns.

Ingredients:

9 oz halibut fish
1 1/4 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
1/4 tsp ground black pepper
1/4 tsp ground cayenne pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp ground white pepper
1/4 tsp ground thyme
1/2 avocado
1/4 cup Greek plain yogurt
1/3 cup cilantro
1 minced garlic
2 tbsp lime juice
1/4 tsp lime zest
1 tbsp olive oil
1/2 tsp salt
1 tbsp vegetable oil
1 cup green beans
1/4 cup halved cherry tomatoes


10 Easy Steps (Instructions):

Step 1: Preheat oven at 425

Step 2: Mix spice rub by combining, 1 tsp of the cumin and then coriander, paprika, salt, pepper, white pepper, garlic powder, onion powder and thyme.

Step 3: Rub the spice mix on the halibut and let it marinade as you prepare the rest of dinner.

Step 4: In a bowl, combine green beans and halved cherry tomatoes. Toss with a 1/2 tbsp of vegetable oil. Season with salt and pepper. (BTW, was a bit heavy handed with the oil in this picture… whoops)

Step 5: Lay beans and tomatoes on a lined baking sheet and put in the oven for 15 minutes. Turning them once halfway through.

Step 6: Meanwhile, make the yogurt sauce by adding avocado, yogurt, lime juice and zest, cilantro, 1/4 tsp cumin, garlic and olive oil in a food processor. When smooth, taste and season with salt and pepper. If too tart, add a pinch of white sugar. Set aside.

Step 7: If beans are done, remove and tent them to keep warm.
Reduce the oven to 350 in preparation for the fish.

Step 8: In a nonstick pan, over medium-high heat, add 1/2 tbsp of vegetable oil. When hot, add fish flesh side down and sear for 2-3 minutes.

Step 9: When fish seared, add to lined baking sheet and bake for another 4-7 minutes (depending on thickness). Fish is cooked through if it easily flakes apart with a fork.

Step 10: To serve, place fish on top of roasted beans and tomatoes. Garnish halibut with tomatoes and cilantro and serve it with a generous spoonful of the avocado yogurt sauce.