February 08 - Chili-Crusted Halibut with Black Bean Salsa
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 20 |
| Glycemic Load | 2 |
| Calories | 175 calories |
| Protein | 31 |
| Animal Protein | 27 |
| Vegetable Protein | 4 grams |
| Carbohydrates | 10 grams |
| Dietary Fiber | 4 grams |
| Net Carbohydrate | 6 grams |
| Fat | 4 grams |
| Saturated Fat | 1 gram |
| Cholesterol | 55 mg |
| Sodium | 62 mg |
| Exchanges | 4 very lean meat, 1/2 starch, 1/2 vegatable |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Chili-Crusted Halibut with Black Bean Salsa
Prep Time: 10 minutes plus 10 minutes to marinate
Cook Time: 15 minutes
Serves: 6
Serving Size: 4 ounces fish with 1/3 cup salsa
Ingredients
- 1 1/2 tsp. no-salt chili powder blend
- 1 tsp. ground cumin
- 1/4 tsp. cayenne
- 6 (4-oz.) halibut steaks (3/4- to 1-inch thick)
- 1 TB. fresh lime juice
- Vegetable oil cooking spray
- Salsa:
- 1 (15-oz.) can black beans, drained and rinsed
- 2/3 cup chunky tomato salsa
- 2 TB. chopped green onion
- 2 TB. chopped fresh cilantro
In a small bowl, combine chili powder, cumin, and cayenne. Mix well. Place halibut on a large plate. Brush both sides of fish with lime juice and sprinkle both sides with chili powder mixture. Let stand at room temperature for 10 minutes. Meanwhile, spray a grill rack with cooking spray. Preheat a gas grill to medium or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat. In a medium bowl, combine black beans, salsa, green onion, and cilantro, and mix well. Set aside. Place fish on the grill, cover the grill and cook for 10 to 14 minutes or until fish is opaque and flakes easily with a fork, turning once. Serve bean salsa with fish. Garnish with fresh cilantro. Note: To broil halibut, place on a broiler pan and broil 4- to 6-inches from heat 10 to 14 minutes or until fish flakes easily with a fork, turning once.
Palate Preview
Fresh fish dishes are an important part of Mexican cuisine but are often overlooked north of the border. Fish takes well to salsas, chilies, and lime juice.
