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Grilled Salmon with Avocado-Tarragon Sauce; Halibut with Red Pepper Sauce
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Both of this week’s recipes fit our fish-and-veggies for heart-health theme to a “T," since each delivers ample amounts of omega-3s and phyto-antioxidants.


Grilled Salmon with Avocado-Tarragon Sauce

Serve with couscous and sautéed spinach or chard.

Serves4

1 ripe Haas (California) avocado, pitted and peeled
1/3 cup low-fat Greek-style or plain yogurt
2 tablespoons fresh lemon juice (juice of 1/2 lemon)
2 tablespoons organic extra virgin olive or macadamia nut oil
tablespoons fresh tarragon* leaves (about 1 sprig fresh tarragon*)
1 small clove garlic
1/2 teaspoon sea salt
Organic black pepper
Four (6 oz each) boneless-skinless wild Alaskan salmon fillets
tablespoons organic extra virgin olive or macadamia nut oil
tablespoons honey

Not everyone loves tarragon: you can substitute 2 
tablespoons fresh rosemary or 1 tablespoons dried rosemary.
  • Place the avocado, yogurt, lemon juice, olive oil, tarragon, garlic, salt and a pepper to taste in a food processor and process very well until smooth. Set aside. Preheat the grill (or broiler) and lightly oil the grill grate.

  • Combine the olive oil and honey and brush on both sides of the salmon. Sprinkle with salt and pepper. Place the salmon on the prepared grill (or under broiler) and cook until easily flaked with a fork, 3 to 4 minutes per side. Top with a dollop of avocado sauce.

Nutritional Information: 420 calories, 24 g fat (3.5 g saturated, 2.1 g omega-3), 310 mg sodium, 11 g carbohydrates, 3g fiber, 39 g protein, 15% vitamin C


Halibut with Red Pepper Sauce

Serve with basmati rice and steamed haricot vertes or sautéed zucchini.

Serves 4

Halibut ingredients

4 (6 oz each) Alaskan Halibut fillets
1/2 
teaspoon sea salt
1/2 
teaspoon organic black pepper
2 tablespoons organic extra virgin olive or macadamia nut oil
Sauce ingredients
tablespoons organic extra virgin olive or macadamia nut oil
1 cup minced onion
2 red bell peppers cut into thin strips
16 oz can tomatoes, undrained, cut up
1/2 
teaspoon sea salt
1/3 
teaspoon organic cayenne pepper (optional)
1/4 
teaspoon organic oregano (optional)
1/4 teaspoon organic turmeric (optional)
  • Preheat broiler or grill. Sprinkle fillets with salt and pepper; brush with oil. Cook 4 minutes per side or until center turns from translucent to opaque.

  • In a saucepan, simmer oil, onions and peppers 5 minutes. Add remaining ingredients, simmer, stirring occasionally for 10 minutes.

  • Place Halibut steaks on a serving platter and spoon Red Pepper Sauce over them.


Seafood Basics

How to Broil Silver Salmon
How to Sauté Sockeye Salmon
How to Steam Halibut
How to Clean Spot Prawns



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