Asparagus, Thyme and Tomato Halibut
from the
American Institute for Cancer Research
It’s
hard to beat a dish that’s beautiful, flavorful, nutritious and easy to
prepare. This week’s recipe earns high marks in all four categories and
takes advantage of seasonal asparagus – now at its peak at most
farmers’ markets. Combined with fresh thyme, fragrant lemon and juicy
tomatoes, our roasted halibut is sure to become a family favorite.
Halibut, a firm fish with mild flavor, is an under-rated flatfish that
is often overlooked for the more expensive members of its family – sole
and turbot. When prepared properly, halibut is slightly sweet and
supple. It’s a great choice for dining alfresco. When buying halibut,
the fillets should be white and springy to the touch.
While
asparagus is available year round, it is most tender during spring and
early summer. Dubbed the “king of vegetables” by King Louis XIV of
France, this versatile veggie is an excellent source of folate and also
provides vitamins A and C. Choose straight stalks with closed, tight
tips and a bright green color. Many cooks also prefer thicker spears,
which are often more tender than the thinner ones. Once purchased,
asparagus should be eaten quickly. If you need to store it, place the
stalks in the coldest part of the refrigerator, standing upright in a
shallow cup of water.
Halibut is an ideal choice for this
recipe because it is well suited to strong seasonings, like thyme. The
aromatic herb, scented with notes of mint and lemon, has historically
been regarded as an antiseptic and disinfectant. Cultivated in southern
Europe, thyme is the darling of French cuisine and a favorite
ingredient in Julia Child’s kitchen.
Asparagus, Thyme and Tomato Halibut
1 lb. fresh asparagus
1 3/4 cups of cherry tomatoes, halved
Salt and fresh ground pepper, to taste
4 sprigs fresh thyme
4 (4 oz.) halibut fillets
Juice of 1 lemon
1 Tbsp. extra virgin olive oil
1 Tbsp. fresh dill (optional)
4 lemon slices (as garnish)
Preheat oven to 400 degrees.
Trim asparagus and lay on bottom of a medum-sized baking dish. Scatter
cherry tomatoes on top. Sprinkle with salt and pepper. Lay thyme sprigs
on top. Place halibut on the bed of asparagus. Combine lemon juice and
olive oil and drizzle over halibut. Sprinkle with additional salt and
pepper, if desired. Roast uncovered for 18 to 20 minutes, or until fish
is done.
Sprinkle with dill, if desired. Serve with sliced lemon.
Makes 4 servings.
Per serving: 190 calories, 6 g total fat (1 g saturated fat), 8 g carbohydrates,
27 g protein, 3 g dietary fiber, 210 mg sodium.
***
The American Institute for
Cancer Research (AICR) is the cancer charity that fosters research on
the relationship of nutrition, physical activity and weight management
to cancer risk, interprets the scientific literature and educates the
public about the results. It has contributed more than $86 million for
innovative research conducted at universities, hospitals and research
centers across the country. AICR has published two landmark reports
that interpret the accumulated research in the field, and is committed
to a process of continuous review. AICR also provides a wide range of
educational programs to help millions of Americans learn to make
dietary changes for lower cancer risk. Its award-winning New American
Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
