Surprisingly enough, even with all of the other perfectly healthy and tasty foods my boys turn their noses up at, they do both enjoy eating fish. It's a fact I'm very happy about, since fish are a low-fat, good quality protein source containing significant amounts of omega-3 fatty acids, which are important for brain development and heart health. We regularly enjoy fish for our evening meal, and one of our favourite fish dishes is roasted halibut with mango salsa. This recipe, inspired by the good food book for families, pairs a colourful serving of fruit with a meaty white fish to achieve delicious results.
To make the salsa:
1 cup diced mango
1 avocado, diced
1/4 cup finely diced red onion
a pinch of salt
the juice of one freshly squeezed lime
Combine mango, avocado, onion and salt in a bowl. Pour lime juice over all ingredients and stir gently.
I like to make the salsa before I cook the fish so that the flavours blend together nicely. The lime juice prevents the avocado from browning even if it is left to sit for a little while.
To cook the halibut:
Preheat oven to 400 F. Heat one tablespoon of olive oil in a frying pan over medium heat on the stove. Squeeze the juice of half a lime over halibut fillets. Sear the fish fillets in the oil, one minute per side. Transfer fish to a baking dish and bake in the oven for approximately 10 minutes or until fillets are moist, opaque throughout, and flake easily with a fork.
Remove halibut from oven and top with mango salsa to serve.
The fruit salsa over the fish adds a nice flavour and sweetness that reminds me of summer, which is always appreciated this time of year! Perhaps the addition of a healthy fruit topping might entice the non-fish eaters in your family to try it a little more often. Enjoy!
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