Let eating for health be tasty, fun
Be good to yourself: Eating for health is tasty, easy to follow
Even though the chicken is sauteed, a serving of this walnut-crusted chicken has only 331 calories. (Susan Tusa/Detroit Free Press/MCT)
4 tablespoons fresh flat-leaf parsley, divided
1 tablespoon chopped fresh oregano
1 1/2 cups fresh or frozen corn kernels
1 cup finely chopped red bell pepper
1 cup finely chopped green bell pepper
2 cloves garlic, peeled, minced
1/4 teaspoon kosher salt
1/8 teaspoon cayenne pepper
1/2 cup seeded and chopped tomato
1/4 cup finely chopped red onion
1 tablespoon white wine vinegar
Rinse the fish and pat dry with paper towels. Season both sides of the halibut with salt and pepper. In a small bowl, combine 1 tablespoon of the olive oil, 1 tablespoon of the parsley and the oregano. Rub both sides of the halibut with the parsley mixture; set aside.
In a large skillet, heat 1 tablespoon of the remaining olive oil over medium-high heat. Add the corn and cook about 4 minutes or until it just starts to brown, stirring occasionally. Stir in the bell peppers and cook for 2 minutes more. Stir in the garlic, 1/4 teaspoon kosher salt and the cayenne pepper. Cook and stir for 1 minute more. Remove from the heat and let cool slightly.
Preheat the broiler to high or preheat the grill.
Place the fish on the broiler pan and broil 4 inches from the heat for 8 to 12 minutes or until fish flakes easily, turning once halfway through broiling.
Meanwhile, for the relish, in a medium bowl combine the corn mixture, tomato, red onion, remaining 3 tablespoons parsley, white wine vinegar and remaining 1 tablespoon of olive oil. Mix well. Serve each steak with 1/2 cup of the relish. Cover and chill any remaining relish.
Adapted from "The Sonoma Diet Cookbook" by Dr. Connie Guttersen (Meredith, $24.95).
Tested by Susan M. Selasky for the Free Press Test Kitchen.
282 calories (38 percent from fat), 12 grams fat (2 grams sat. fat), 13 grams carbohydrates, 32 grams protein, 283 mg sodium, 45 mg cholesterol, 2 grams fiber .