Good-for-You Recipe: Seared Halibut With Tomato and Corn Salad
July is known for being the height of summer produce, but nothing screams “summer” quite like vibrantly colored tomatoes and fresh corn on the cob. Not only are these two vegetables exceptionally delicious at this time of year; they also pack a nutritional punch that makes them a valuable addition to any diet.
Tomatoes are packed with lycopene, an antioxidant found to be especially beneficial for colon, prostate, and pancreatic health. They are also rich in vitamins K and C, as well as folate, riboflavin and chromium. If that isn’t enough incentive to head to the farmers’ market, consider their rich taste, slightly acidic and slightly sweet. The perfect combination! Tomatoes also come in a wide variety of colors, from red to green to yellow to brown and even purple, making them a colorful addition to your summer table.
Since tomatoes peak from July to August, now is the time to enjoy them! Choose deeply colored, smooth-skinned fruit with a slightly sweet smell, and steer clear of any with soft spots or visible bruises. Store them at room temperature, since refrigeration hinders ripening and taste.
Of course, nothing pairs with ripe tomatoes quite as well as fresh corn. This summertime favorite is rich in fiber and folate, making it great for cardiovascular health. It also contains high levels of vitamin C, phosphorus, manganese and pantothenic acid.
Like tomatoes, corn comes in a rainbow of hues, including yellow, blue, purple, and black.
When choosing corn, look for fresh green husks that tightly envelop the ear. Pull back the husk and take a look at the kernels; they should fit closely together and give when pressed with your finger. Though corn is best enjoyed on the day it is bought, if necessary if should be refrigerated in a plastic bag.
Though they’re delicious on their own, together corn and tomatoes make for a dish worthy of every summer party.
Seared Halibut With Tomato and Corn Salad and Basil Vinaigrette
• 1 ½ pounds halibut (cut into 4 filets)
• 3 cups fresh corn kernels
• 3 cups small heirloom tomatoes, quartered
• ¼ cup scallions, sliced
• 1/4 cup olive oil, divided
• 1/4 cup fresh basil
• 2 tablespoons chopped fresh mint
• 2 lemons, juiced and zested
• 1 medium shallot
• Salt and pepper to taste
Combine corn, tomato and scallion in a bowl. Set aside.
In a food processor or blender combine the olive oil (all but 1 tbsp) with the basil, mint, lemon, and shallot to make dressing. Set aside.
Season halibut with salt and pepper. Heat 1 tbsp oil in a sauté pan. Cook fish for 3 minutes per side or until opaque in the center. Remove from pan.
Toss salad with dressing, reserving some. Plate salad and rest fish on top. Drizzle with remaining dressing and serve.
Per serving: 350 calories, 34.7 g. protein, 30.3 g. carbs, 4.9 g fiber, 11.8 g, fat, 1.75 g. sat. fat, 45.3 mg. cholesterol, 170 mg. sodium
Katie Cavuto-Boyle, MS, RD, is a Registered Dietitian, chef, and owner of Healthy Bites ToGo Market. Read Katie’s full bio and more about her role at Be Well Philly here.