Sweet Sicilian Style Halibut

Halibut ~ Super Food Recipes

These deep-sea fish are often broiled, deep-fried or grilled while fresh.

Smoking is more difficult with this meat than it is with salmon, due to its ultra-low fat content.

Eaten fresh, the meat has a clean taste and requires little seasoning and is noted for its dense and firm texture.

This super seafood has historically been an important food source to Native Americans and Canadian First Nations, and continue to be a key element to many coastal economies.

Accommodating the competing interests of commercial, sport, and subsistence users is a challenge.

The Atlantic population is so depleted through overfishing, it may soon be declared an endangered species.

Most of these fish eaten on the East Coast of the United States are from the Pacific.

Sweet Sicilian Style Halibut

A savory southern Italian style sauce steams the fish and permeates it with the flavors of red onions, peppers and dried herbs.

This simple stove-top supper is easy on the eye and the budget.

Ingredients:

* 1 tsp. olive oil

* 3 c. chopped onions

* 1 sweet red pepper, diced

* 3 Tbs. raisins

* 2 Tbs. white-wine vinegar

* 1 tsp. sugar

* 2 tsp. minced garlic

* 1 tsp. dried oregano

* 1 drop hot-pepper sauce

* 1/2 tsp. sea salt

* 4 fish steaks (6 oz. each)

* 2 Tbs. chopped fresh parsley

Preparation;

1. Coat a 10" no-stick skillet with no-stick spray and place over medium heat until hot.

Add the oil, onions and red peppers.

Cook, stirring frequently, for 15 minutes, or until the onions are golden brown and very soft.

Add the raisins, vinegar, sugar, garlic, oregano, hot-pepper sauce and salt.

Stir well.

2. Place the fish steaks on top of the vegetable mixture.

Cover and cook for 8 minutes, or until the fish is opaque in the center.

Check by inserting the tip of a sharp knife into 1 fillet.

Serve sprinkled with the parsley.

Chefs Notes:

To freeze, pack the cooled cooked fillets in a freezer-quality plastic container.

To use, thaw overnight in the refrigerator.

Cover and microwave on high power for 3 to 5 minutes, or until hot.

Nutrition:

per serving

Calories 280,

Fat 5.3 g.

Saturated Fat 0.8 g.

Cholesterol 54.4 mg.

Sodium 391.6 mg.

Carbohydrates 20.3 g.

Total Sugars 11.4 g.

Dietary Fiber 3.2 g.

Protein 37.4 g.

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