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Curried Halibut and Vegetables Recipe

Date Published: January 11, 2016 | 27,299 views

halibut with vegetables
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If you’re thinking of including high-quality protein in your diet or if you’re just a plain seafood lover, fish is a sure way to go (as long as it’s sourced from pristine waters).

Halibut, known as the “steak of seafood,” is the star of this recipe. It has a firm yet flaky texture, and has a milder taste than salmon. It is abundant in omega-3 fatty acids and protein, but is low in sodium and cholesterol.

The best halibut recipe is best served with vegetables for extra crunch. That’s why I’ve come up with this halibut and vegetables dish, which features curry to heighten the flavor without going overboard.

Did You Know?
  • Halibut, known as the “steak of seafood,” has a firm yet flaky texture, and has a milder taste than salmon
  • Halibut is abundant in omega-3 fatty acids and protein, but is low in sodium and cholesterol
  • When selecting a halibut, go for one that has a fresh odor or has the smell of seawater instead of a fishy odor

Ingredients

  • 4 wild Alaskan halibut steaks (at least 6 oz. per piece)
  • ½ cup almond meal
  • 1 teaspoon salt
  • 1 pinch cayenne
  • 1 tablespoon curry powder
  • 3 tablespoons coconut oil
  • 3 tablespoons freshly squeezed lemon juice
  • 1 head broccoli
  • 1 head cauliflower
  • ½ pound green beans
  • 2 tablespoons coconut oil
  • 1 tablespoon minced fresh ginger
  • 1½ teaspoons cumin seeds
  • ½ teaspoon black mustard seeds
  • 1 teaspoon turmeric
  • Chopped cilantro

Directions:

  1. Mix the almond meal, salt, cayenne, and curry on a plate.
  2. Flip the fish in the mix, coating both sides.
  3. Heat two teaspoons of coconut oil on medium heat in a frying pan. Add the fish in the pan and cook on each side for about 5 minutes.
  4. Remove from pan and serve with vegetables.

To prepare the vegetables:

  1. Cut the broccoli and cauliflower into florets.
  2. Heat a teaspoon of coconut oil in large sauté pan. Add the ginger, cumin seeds, and mustard seeds, and sauté over low heat until the seeds "pop."
  3. Add the broccoli, cauliflower, green beans, and turmeric to the pan. Add a sprinkle of salt and sauté over low heat. Stir frequently until all vegetables are tender.
  4. Remove from heat and garnish with cilantro.

This recipe makes 4 servings.

(Adapted from Healthy Recipes for Your Nutritional Type)

 

Curried Halibut and Vegetables Cooking Tips

Bone broth is an example of a traditional food that's easily adaptable to your modern lifestyle. Even if you're away from home most of the day, you can still prepare homemade bone broth by using a slow cooker. To use a slow cooker, you will need to first bring the broth to a boil in a pot on your stove, then skim the scum off the top.

Pay careful attention to this stage, as once the broth begins to boil the scum is rolled right back into the broth. The scum are the impurities that you want to remove. You can then transfer the broth to your slow cooker and turn it on to low heat for 24 to 72 hours.

Halibut is one of the largest fish in the ocean, and is also the largest of all flat fish. When choosing halibut, veer away from Atlantic halibut since they are being depleted due to overfishing.1 Atlantic halibut also contains unsafe levels of mercury and polychlorinated biphenyls (PCBs).

Always opt for wild-caught Pacific or Alaskan halibut from a reputed supplier to obtain the highest-quality product. If you cannot find fresh, mercury-free, wild-caught halibut, I recommend using wild Alaskan salmon instead.

Selecting the best halibut is no-brainer. Go for the one that has a fresh odor or has the smell of seawater instead of fishy odor. The flesh should be shiny-looking and translucent. Remember though that halibut has a high purine content; hence, people with purine-related problems such as gout and uric acid problems should avoid consuming this type of fish.2

I suggest using only coconut oil for frying. Coconut oil has a high smoke point of 350 degrees Fahrenheit, making it the better choice over olive oil. Olive oil is best used cold since it is susceptible to oxidation when heated. To brown the fish correctly, make sure the skillet is very hot before adding the halibut.

As for the cauliflower, it’s best to cook it in a short time since it emits odorous sulfur compounds when heated, which become more prominent with increased cooking time. A shorter cooking time also retains the nutrients and the crispiness of the cauliflower.     

Almond meal is also needed to complete this recipe, but I’d suggest creating your own instead of purchasing the ones available in the market. After all, homemade almond meal is quick and easy to make.  

How to Create Your Own Almond Meal

When making your own almond meal, make only what you need since it is perishable and tends to become rancid easily.

  1. Soak the almonds for at least 8 to 12 hours to eliminate the phytic acid and deactivate the enzyme inhibitors. Soaking the almonds will also jumpstart the process of germination, increasing the nutrition of the almonds as well as making them easy to digest.  
  2. Place the almonds in food processor, coffee grinder, or blender. Put the lid and secure it.
  3. Pulse the almonds several times until they reach a medium/fine texture. Don’t over grind, as the almond meal will turn to almond butter.

Why Is Curried Halibut and Vegetables Good for You?

Seafood is one of the keys to a healthy diet, and wild-caught halibut is one of the popular choices because it encompasses several health benefits:

  • It contains omega-3 fatty acids, which are beneficial to cardiovascular health. It also prevents erratic heart rhythms.
  • It helps lower high cholesterol and triglyceride levels in the blood. It also improves the HDL to LDL ratio.
  • It contains great amount of magnesium which helps improve blood circulation and controls blood pressure. It’s also a great source of vitamin B12, vitamin B6, and folic acid.3

My recipe also contains greens, such as cauliflower and broccoli, as well as the potent spice turmeric, for a flavorful combination and perfect balance.

Cauliflower

It is known to have anti-cancer properties courtesy of sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. It’s also found that sulforaphane can improve blood pressure and kidney function.

Cauliflower is also an excellent source of vitamin K. It also helps decrease the risk of inflammation-mediated disease such as arthritis and chronic pain. This vegetable also contains choline, a B vitamin known for its role in brain development.

Broccoli

Just like cauliflower, broccoli is also a great source of sulforaphane, which is known for its anti-cancer properties. It contains vitamin C, twice the amount of that in an orange. It also contains as much calcium as whole milk and has a better rate of absorption.

Broccoli also has phytochemicals that are found to benefit arthritis, immune system health, blood pressure levels, vision and skin health, as well as ward off cancer and blood sugar disorders.

Turmeric

This spice is known to improve the ability to digest fats, and reduce gas and bloating. It also helps decrease congestion, and improve skin conditions such as eczema, psoriasis, and acne.

Sources and References

 

Tags: Fruits and Vegetables, Main Dishes, Seafoods

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