Heart healthy seafood dinnerPosted: Updated:
2 - 6 ounce pieces salmon or halibut, fresh & de-boned
2 Tbsp. grape seed oil
1 small zucchini, washed
1/2 small red onion, peeled
1 small carrot, peeled
1 clove ginger, minced
1 tsp. garlic, minced
1/4 cup red wine
1/2 cup miso, red
1/8 cup cider vinegar
1 tsp. chili paste
20 ea. grape tomatoes, halved
To taste pepper, fresh ground
2 cups cooked brown rice
For the purpose of a heart healthy dish I like salmon or Halibut for two different reasons. salmon is packed with Omega 3 fatty acids. Halibut is a much leaner and doesn't have near the fat content of salmon. When selecting fish at your local market it is important to select the freshest possible product. Check the firmness of the flesh, it should firm and bounce back when pressed. If the fish is head-on then the eyes should be clear and not foggy. Lastly, the smell of the fish should not be overwhelming or sour.
Bring the Grape seed oil to smoke point in a medium saute pan.
While the pan is heating Julienne cut the Zucchini, Carrot, and Onion. Add the to the pan directly after adding the fish. Allow the vegetables, and the Ginger and Garlic to fall into the pan around the fish.
Sear the fish on a medium-high heat, belly side down, for 3 to 4 minutes. The fish should be golden, crisp, and released from the pan.
Remove the vegetables from the pan and set aside for platting. Flip the fish in the pan and begin the sauce.
De glaze the pan with Red wine being sure to scrape the fond from the bottom.
Add the Miso, Vinegar, Chili paste, and Tomato halves. Season heavily with pepper.
Allow sauce to reduce for about two minutes.
Remove fish from pan and plate.
Rice on bottom center of plate, topped with spring vegetables, and topped with our fish. drizzle sauce around plate and garnish with tomatoes and chives!
Serves: Two Prep Time: 20 min. Cook time: 10 min.