Halibut + Tahini + Panko = ????

DELICIOUS!

That is.... with a few additional ingredients.

The American Heart Association recommends that we get at least 2 servings (~ 8 ounces total) of fish each week. Specifically, fish that is loaded with omega-3 such as tuna, mackerel, and salmon. But if you live with someone who doesn't like any of those fish, or if you personally can't stand any of those "fishy" fish, then go ahead and choose another type of fish (or other seafood, such as scallops and shrimp). Generally speaking most fish contain less calories, less fat (more omega-3), and less cholesterol than meat, so you're doing your heart some good either way! Also, do yourself a favor and buy your fish from a supplier that uses sustainable practices (talk to the people who sell you your fish, they can most likely help answer any questions you have. If they can't, buy it somewhere else).


So why did I add tahini to my halibut? I made pumpkin spice hummus for a Thanksgiving day appetizer, but had tons of tahini leftover. I am not a huge fan of hummus, and neither is Nick, so I don't make it often. I knew I had to find some new ways to use tahini. I had some frozen halibut (pretty much the only fish that Nick will eat), Panko crumbs, and some delicious spices, so I came up with the following recipe....

Tahini and Curry Panko-Crusted Halibut
(Makes 1 Serving)

Ingredients
1 large halibut filet (5-6 ounces, cooked)
~ 2 tsp. tahini
~1 tsp. curry powder
~1 tsp. ground pepper
Sea salt, as needed
~2 T Panko crumbs


Directions

1. Preheat oven to 375 degrees

2. Layer the ingredients onto your halibut, in order of how they are listed above.



3. Cook in preheated oven for 10 minutes

4. Switch oven to broiler-mode, and broil on high for about 2 minutes (or until the Panko is browned and extra crispy).



It may sound strange, but it was seriously delicious, and I've made it three times since!

ESTIMATED NUTRITION FACTS

Based on the USDA nutrient database halibut has about 400 mg EPA and DHA (types of omega-3) per 6 ounces, cooked. That's about half as much as most salmon contain, but hey, it's better than none at all!! I typically recommend getting somewhere around 600 mg EPA/DHA per day, which is why I just make it easy and take fish oil supplements. It's rare that I use supplements to make up for the lack of something in my diet, but it's the one type of supplement I suggest most people take.

QUESTION: I need more tahini recipes that don't involve hummus. Any ideas?!

Did you watch the Super Bowl last night?? Nick and I went to a friend's house for the first half, and then watched the second half at home. What a GREAT game!

Panko + Wasabi + Orange Roughy = Delicious?

I usually buy fresh fish, but lately I've been buying more frozen varieties. I know, I know, fresh is "Best" (although I'm still not convinced that fresh fish is any better as far as nutrition is concerned), but on nights when I get home at 7:30pm frozen fish is just so convenient, and it actually tastes really good, if prepared correctly. Another benefit of the frozen fish is that Nick will eat it. Not to say that he wouldn't eat fresh fish, but typically when I buy fresh fish it's salmon, and he just hates salmon.

Recently I bought some orange roughy. What the heck is orange roughy anyway? I'm not really sure, but when I bought it I knew that, similar to cod, it had a mild fish flavor that Nick would enjoy.


After looking at the nutrition information online I learned that orange roughy has some of the lowest amounts of omega-3 out of all fish available to man (oops). I think this is my last time buying the orange roughy, I just wanted to try it because I don't think I'd ever had it. It tasted a lot like cod, which Nick and I both enjoy. Despite not having much omega-3, orange roughy is super low in calories, contains a good amount of protein, and zero saturated fat.

Wasabi Panko Crusted White Fish

Ingredients
4 ounces orange roughy
1 tsp wasabi mustard
2 T Panko bread crumbs

Directions
Preheat oven to 375. Spread an even layer of mustard on the fish and then dip into the Panko bread crumbs so they evenly coat the fish. Place the fish on a baking sheet and bake for ~12 minutes. Switch your oven to broil (choose the high setting) and broil for 2 minutes.

Delicious? Yes. Pretty? No. I mean, it's green. But this is now going to be a staple dinner in our household. We've had it twice since I first made it (although the second time I used cod). Nick loves it and it gives us a nice break from the usual eggs, beans, turkey, lean beef, or chicken for protein sources. One day I'm going to try this recipe from Andrea of Andrea's Wellness Notes, because it's like a healthy fried salmon! I asked Nick if he'd eat it, and he said no. Ugh. Why can't he like salmon?! Tonight for dinner I'm making braised salmon. Nick will have to find something else to eat. Recipe posted soon!

QUESTIONS: Does your significant other like to eat fish? Do you ever buy frozen fish? Want to share any fun and simple recipes??