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Menagerie of flavors comes together in halibut entree
A successful recipe brings together an array of flavors, playing off one other.
That’s certainly the case with Jason Jones’ prosciutto-wrapped halibut topped with tomato fresca.
Jones, a chef manager at St. Luke’s Boise Medical Center, contributed the recipe for our e-cookbook series.
“I love halibut,” Jones said. “It’s a mild white fish with firmer flesh than the flakiness of cod. … And then prosciutto is delicious. It adds a nice saltiness and additional layer of flavor and texture.”
Top those two proteins off with tomato fresca, and you’re on your way to a colorful, flavorful meal.
“I consider this to be an Italian dish,” Jones said. “I usually serve it with basil risotto, baby carrots and a honey-balsamic reduction.
“All these flavors go well together, and the dish has vibrant colors.”
Not the halibut kind? Jones suggested a vegan alternative that uses tofu and tofu bacon.
“I think people like to have options,” he said. “Plant-based diets are trending, and I don’t think they’re going away.”
The tomato fresca includes a basil chiffonade, and here, Jones has some insight for uninitiated chefs.
“Chiffonade is a cut,” he said. “You pick the basil leaf off of the stem and stack them up. After they are stacked you roll them up and cut thin strips. After you cut them, they have the appearance of blades of grass.”
Once you’re finished with this step, you’ll feel like a true chef. You’ll also be on your way to one delicious dinner.
“Halibut is a great lean protein source, a good source of heart-healthy omega 3s,” said Andrea Conley, a St. Luke’s clinical dietitian. “If you are monitoring your sodium, leave out the prosciutto for a lower-sodium dish.”
Prosciutto-Wrapped Halibut Topped with Tomato Fresca
Makes four servings
Ingredients for halibut and prosciutto:
4 6-ounce portions of halibut (can substitute cod or tofu)
4 strips thinly sliced prosciutto (use tofu bacon for vegan option)
Salt and pepper to taste
Ingredients for tomato fresca:
1 cup diced tomato
¼ cup diced red onion
1 tablespoon minced garlic
4 tablespoons fresh basil chiffonade
3 tablespoons balsamic vinegar
2 tablespoons chopped capers
Salt and pepper to taste
Instructions:
Season halibut with salt and pepper and wrap with prosciutto. Sear in a hot pan until you get a nice color on the prosciutto. Flip halibut and finish in a 350-degree oven to an internal temperature of 145 degrees.
Dice tomatoes and red onions. Mince garlic and capers, and chiffonade basil. In a bowl, mix all ingredients and season to taste.
To serve, place halibut and top with a quarter-cup of tomato fresca. Serve with your favorite starch and vegetable.
Nutritional information per serving: 270 calories, 3g carbohydrates, 9g fat, 44g protein, 662mg sodium, 2g sugar
About The Author
Chris Langrill is a writer and copy editor for the St. Luke’s Communications and Marketing department.
Better cooking at home
