Healthy Bites: Grilled Halibut


Looking for a quick and easy, no-fuss dinner? How about one that packs protein and provides omega-3 fatty acids to help reduce inflammation and promote heart health? Well look no further- we’ve got you covered!

Whether you’re looking to gain weight or lean out, protein is important. Protein is used as an energy source during exercise and helps build and repair tissues after exercise. This recipe provides 38 grams of protein, and the combination of Halibut and avocado packs 6.1 grams of monounsaturated and 2.3 grams of polyunsaturated fatty acids. The omega 3 fatty acids provided are helpful in reducing inflammation caused by muscular fatigue and overexertion, which can aid in post-exercise recovery. Other health benefits of omega 3’s include lowered blood lipids (LDL cholesterol and triglycerides), prevention of cancerous cell growth, improved endothelial cell function, and increased insulin sensitivity which decreases the risk of developing type 2 diabetes. Even more health benefits are provided by the tomatoes in this recipe, which contain the antioxidant lycopene. Lycopene helps protect the body against oxidative cell damage and has shown to be beneficial for the prevention of heart disease.

Train hard, recover harder:
Ideally, you want to have a 4:1 carbohydrate to protein ratio for a post-workout recovery meal. So, if you are depending on this meal for recovery, it would be essential to pair it with a complex carbohydrate such as 1 cup of whole wheat pasta or a medium sweet potato. Since the body is in a catabolic state, protein and carbohydrate are absorbed by the body at a faster rate in an effort to recover. It is important to eat your post-workout meal within 45 minutes after exercise.

Grilled Halibut with Tomato and Avocado Salsa

Prep Time: 7 minutes
Cook Time: 8 minutes
Yield: 4 servings (serving size: 1 fillet, 1/2 cup tomato topping, and about 1/4 cup onions) Ingredients
• 4 (6-ounce) halibut fillets
• bunch green onions (about 10 onions), trimmed
• Cooking spray
• 1/4 teaspoon black pepper
• 1/8 teaspoon salt
• (10-ounce) can mild diced tomatoes and green chiles, undrained
• avocado, peeled and diced
• 4 lime wedges

1. Prepare grill.
2. Coat fillets and onions with cooking spray. Sprinkle fish evenly with pepper and salt. Place fish and onions on grill rack coated with cooking spray; cover and grill fish 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Grill onions 3 minutes on each side or until charred and tender.
3. While fish and onions grill, combine tomatoes and avocado in a small bowl.
4. Cut grilled onions into 1-inch pieces. Place grilled fish on a serving plate. Top with tomato mixture; sprinkle with grilled onions. Squeeze 1 lime wedge over each serving.

Nutritional Information
Calories: 292 (36% from fat)
Fat: 12g (sat 1.8g, mono 6.1g,poly 2.3g) Protein: 37.6g
Carbohydrate: 9.5g
Fiber: 4.3g
Cholesterol: 54mg
Iron: 2.7mg
Sodium: 460mg
Calcium: 128mg

Recipe adapted from:
Cooking Light Fresh Food Fast, Oxmoor House, APRIL 2009

–Amy Goodson

amy-goodson-quarterback-ranchAmy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.