Halibut and Corn Salad with Broken Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Health score
60%
Halibut and Corn Salad with Broken Vinaigrette
120 min.
6
635kcal

Suggestions

Ingredients

  • 12 ounce canned tomatoes canned
  • tablespoons champagne vinegar 
  • tablespoons bacon minced crisp cooked drained well
  • large ears corn 
  • tablespoon tarragon leaves fresh finely chopped
  • teaspoons garlic minced
  • fillet halibut 
  • tablespoons juice of lemon freshly squeezed
  • cup lima beans *soaked overnight fresh shelled
  • 0.7 cup olive oil extra-virgin
  • tablespoons olive oil 
  • servings gray salt and pepper freshly ground

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • pot
  • sieve
  • blender
  • funnel

Directions

  1. Core the tomatoes, cut into pieces, and place in a blender. Blend until pureed. Strain through a sieve into a bowl. You should have about 2 1/2 cups puree. If fresh tomatoes are not available use canned.
  2. Heat 1 tablespoon of the olive oil in a non-reactive medium saucepan until hot.
  3. Add the garlic and saute briefly until light brown.
  4. Add the tomato puree and bring to a boil. Simmer gently about 5 minutes. Strain through a fine-mesh sieve into a bowl. Discard the solids. Rinse out the saucepan, return the tomato juice to the pan, and bring to a boil. Simmer and strain twice more until the tomato juice is as thick as heavy cream, about 15 minutes total cooking time. Be sure to lower the heat as the mixture thickens to prevent scorching. You should have about 1/4 cup of very smooth tomato juice.
  5. Add 1 tablespoon lemon juice and taste for salt and pepper.
  6. Pour 1 tablespoon of the olive oil into a small, clean glass bottle with a stopper and swirl to coat the inside. Coat the glass bottle with olive oil and the funnel before straining tomatoes so they don't stick. Strain the tomato juice into the bottle.
  7. Let it cool to room temperature.
  8. Add olive oil - mixture should be half olive oil and half tomato. Do not shake or mix!
  9. Bring a large pot of water to a boil and add salt. Blanche the corn and cook just until tender, about 3 minutes.
  10. Remove and set aside. Cook the beans in the same water just until tender, about 3 minutes.
  11. Drain. If using favas, peel them. When the corn is cool enough to handle, cut the kernels from the cobs. Toss together in a bowl.;
  12. In a clean jar with a lid, shake together minced tarragon, 2 tablespoons of the bacon, and 25 percent of Champagne vinegar and 75 percent olive oil.
  13. Pour enough of the dressing onto the corn and beans to coat, toss well, and taste for seasoning. Adjust with salt, pepper, and more dressing as necessary. Set aside to marinate for about 15 minutes.;
  14. Season the fish on both sides with salt and pepper.
  15. Heat 2 tablespoons olive oil in a large saute pan over medium-high heat until hot. Put presentation side of the fish (non-skin side) in pan first as it gets the best caramelization. Cook until brown on the first side, about 3 minutes. When you see it getting opague around the edges, give it another minute and flip sides. Cook another minute on other side.
  16. Remove from pan and place on cookie sheet for a bit while you enjoy your appetizer with company. Just before you're ready to serve it, put it in a preheated 450 degree F oven for about 30 seconds.;

Nutrition Facts

Calories635kcal
Protein37.93%
Fat35.51%
Carbs26.56%

Properties

Glycemic Index
41
Glycemic Load
6.29
Inflammation Score
-8
Nutrition Score
40.380000052245%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.03mg
Luteolin
0.05mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:634.52kcal
31.73%
Fat:25.65g
39.46%
Saturated Fat:4.22g
26.36%
Carbohydrates:43.15g
14.38%
Net Carbohydrates:36.04g
13.11%
Sugar:12.55g
13.95%
Cholesterol:135.59mg
45.2%
Sodium:518.77mg
22.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.64g
123.27%
Selenium:128.08µg
182.98%
Vitamin B3:21.69mg
108.46%
Vitamin B6:1.8mg
90.18%
Phosphorus:873mg
87.3%
Vitamin D:12.79µg
85.29%
Potassium:1942.93mg
55.51%
Vitamin B12:3.02µg
50.29%
Folate:162.73µg
40.68%
Magnesium:156.55mg
39.14%
Manganese:0.72mg
35.93%
Vitamin E:5.2mg
34.67%
Vitamin B1:0.47mg
31.58%
Fiber:7.11g
28.45%
Vitamin B5:2.24mg
22.4%
Vitamin C:17mg
20.6%
Copper:0.4mg
20.23%
Iron:3.31mg
18.41%
Zinc:2.49mg
16.63%
Vitamin K:16.41µg
15.63%
Vitamin B2:0.26mg
15.45%
Vitamin A:630.16IU
12.6%
Calcium:77.69mg
7.77%