Roasted Halibut with Bell Pepper Salsa Recipe Which Reduce Migraine Causing Inflammation
Serves 4 / Prep time: 25 minutes / Cook time: 15 minutes
NUT-FREE
NUT-FREE
Cold-water fish such as halibut are very high in omega-3 fatty acids, which reduce migraine-causing inflammation and help keep blood vessels from constricting. Choose firm fish with very little fishy odor and bright scales if the skin is still on the fillets. When you press the fish lightly with your fingertips, there should be very little give in the flesh. Always ask to examine your fish purchases closely before letting the fishmonger wrap them up.
FOR THE SALSA
- 1 red bell pepper, halved and seeded
- 1 orange bell pepper, halved and seeded
- 1 tablespoon melted coconut oil
- ½ English cucumber, peeled and chopped
- ½ mango, peeled, pitted, and chopped
- 1 tablespoon white vinegar
- 1 teaspoon chopped fresh basil
- 1 teaspoon chopped fresh oregano
FOR THE FISH
- 4 (6-ounce) halibut fillets
- 1 tablespoon coconut oil, melted
- Sea salt
- Freshly ground black pepper
TO MAKE THE SALSA
1.Preheat the oven to broil.
2.In a small stainless steel bowl, toss the red and orange bell pepper halves with the oil. Transfer the peppers to a baking sheet.
3.Broil the peppers until they are lightly charred and tender, turning once, about 6 minutes total.
4.Remove the peppers from the oven and return them to the bowl. Cover the bowl tightly with plastic wrap, and set aside for 10 minutes to steam.
5.Take the peppers out of the bowl, and peel the skin off. Chop the peppers, and transfer them to a small bowl.
6.Add the cucumber, mango, vinegar, basil, and oregano, and stir to mix.
7.Set aside.
TO MAKE THE FISH
1.Reduce the oven heat to 350°F.
2.Line a small baking sheet with foil.
3.Place the fish fillets on the sheet, and drizzle them with the coconut oil.
4.Season the fish lightly with salt and pepper, and bake until the fish is opaque, turning once, about 5 minutes per side or until fish flakes easily with a fork.
5.Spoon the salsa on top of the fish, and serve.
PER SERVING Calories: 256; Total Fat: 8g; Saturated Fat: 6g; Cholesterol: 30mg; Total Carbohydrates: 14g; Fiber: 3g; Protein: 31g
1.Preheat the oven to broil.
2.In a small stainless steel bowl, toss the red and orange bell pepper halves with the oil. Transfer the peppers to a baking sheet.
3.Broil the peppers until they are lightly charred and tender, turning once, about 6 minutes total.
4.Remove the peppers from the oven and return them to the bowl. Cover the bowl tightly with plastic wrap, and set aside for 10 minutes to steam.
5.Take the peppers out of the bowl, and peel the skin off. Chop the peppers, and transfer them to a small bowl.
6.Add the cucumber, mango, vinegar, basil, and oregano, and stir to mix.
7.Set aside.
TO MAKE THE FISH
1.Reduce the oven heat to 350°F.
2.Line a small baking sheet with foil.
3.Place the fish fillets on the sheet, and drizzle them with the coconut oil.
4.Season the fish lightly with salt and pepper, and bake until the fish is opaque, turning once, about 5 minutes per side or until fish flakes easily with a fork.
5.Spoon the salsa on top of the fish, and serve.
PER SERVING Calories: 256; Total Fat: 8g; Saturated Fat: 6g; Cholesterol: 30mg; Total Carbohydrates: 14g; Fiber: 3g; Protein: 31g
No comments