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The Honolulu Advertiser

Posted on: Wednesday, November 3, 2004

Grilled fish dish is simple, nutritious

Associated Press

This fish is an appealing way to use tarragon, a favorite herb of the French — especially if this aromatic herb with its anise-like flavor is an unfamiliar ingredient.

Here, it is combined in a marinade with tangy accents of lemon, mustard and scallion to complement the mild flavor of the low-fat white fish, halibut. (Other, similar fish fillets or steaks may be substituted.) The fish absorbs flavor in the marinade for about an hour, then is quickly cooked by either grilling or broiling.

The recipe is among a selection of easy, nutritious dishes in "Quick and Healthy: Recipes for Vibrant Living" (Silverback, 2004, $25 paperback) by Julian Whitaker and the Whitaker Wellness Institute Nutrition Team.

The recipes are based on the use of mostly unprocessed ingredients, and do not prescribe any rigid diet plan; a straightforward nutrition analysis is provided with each recipe. Whitaker runs a medical clinic and puts out the "Health & Healing" newsletter.

Lemon Mustard Grilled Halibut With Tarragon

  • 1/2 cup fresh lemon juice
  • 1 tablespoon minced lemon zest
  • 1/4 cup Dijon mustard
  • 3 tablespoons finely chopped fresh tarragon or 1 tablespoon dried tarragon
  • 2 tablespoons finely chopped scallions (green onions)
  • 2 tablespoons olive oil
  • Four 6-ounce halibut fillets or steaks

Combine lemon juice, zest, mustard, tarragon and scallions. Slowly stir in oil, whisking well. Add salt and pepper to taste. Arrange halibut in a shallow glass or ceramic dish and pour marinade over the fish. Turn fish to coat evenly. Cover and refrigerate for 1 hour.

Preheat grill or broiler. Cook fish about 3 inches from heat source for 5 to 7 minutes on each side.

If desired, serve with lemon wedges with which to add even more lemony flavor.

Makes 4 servings.

Per serving: 269 calories, 10 g total fat (1 g saturated), 54 mg cholesterol, 414 mg sodium, 4 g carbohydrates, 1 g fiber, 36 g protein.