Halibut with Mango and Goat Cheese

Preparation time: 15 minutes
Cook time: 15 minutes

Ingredients
(for 4 servings)

½ cup chopped mango
2 tbsp chopped red bell peppers
2 tbsp chopped shallots
2 tbsp fresh basil, chopped
2 tbsp fresh lime juice
2 tbsp crumbled goat cheese
1 tbsp honey
1 tbsp Dijon mustard
½ jalapeno pepper, finely chopped (optional)
4 halibut fillets (125-150g each)
salt and pepper to taste

Preparation

In a bowl combine honey, Dijon mustard and jalapeno pepper. Spread over fish. Let marinade until you are done chopping other ingredients.

In another bowl, combine mango, red bell peppers, shallots, basil, lime and goat cheese. Cover and set aside.

Heat a non-stick skillet on a medium-high heat. Place fillets in pan. Cook for about 5 minutes per side, or until fish flakes easily with a fork.

Remove from pan. Just before serving, spoon the mango mixture over fillets.

Nutrition Tip

You can make this recipe with other fish as well.

Why is this recipe nutritious?

Nutrition Facts
Per 1 serving (1/4 of the recipe)
Amount		% Daily Value
Calories 188
Fat 3.7 g		6.2 %
Saturated 0.94 g		5 %
+ Trans 0 g
Cholesterol 42 mg
Sodium 168 mg		6.7 %
Carbohydrate 9.7 g		3.2 %
Fibre 0.6 g		2.4 %
Sugars 7.9 g
Protein 27 g
Vitamin A	12%	Vitamin C	18%
Calcium	7%	Iron	7%

This recipe is a great source of protein, from halibut, and goat cheese. Protein is needed for growth, maintenance and body repair. Good sources of protein are: meat, fish, dairy products, eggs, beans, lentils, nuts, seeds, soy, etc. Protein needs are individualized, however most healthy adults need about 0.8 to 1.0 grams of protein for every kilogram of a healthy body weight. If you are a male weighing 85kg (187lbs) you would need about 68-85 grams of protein every day.

This recipe is also high in vitamin B12. It contains 1.48 μg (62%) of vitamin B12, mostly from fish. Vitamin B12 is involved in the building of DNA, in making of red blood cells and in maintaining nerve cells. It can be found in meat, dairy products, eggs, kidneys, liver and fish. Recommended daily intake is 2.4 μg for males and females (19-50 years of age).

Nutrition Tip #35

Make your meals from scratch
Making meals from scratch does not mean spending the whole day n the kitchen. It does mean having fresher ingredients, less processed foods and less added salt. Why not make pancakes or crepes for breakfast and have them with fresh fruit, honey and a glass of milk. For lunch you can have a cheese and tomato sandwich with fruit yogurt and a piece of chocolate. Dinner can be grilled chicken with garlic mashed potatoes and a salad, with fruit for dessert. And throughout the day snack on home made trail mix.

Insurance Coverage

Health insurance companies generally provide coverage for nutrition counselling. Check with your private insurance provider for coverage on services provided by a registered dietitian.

CONTACT INFORMATION

Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2

Tel: (647) 533-5511
Email: nutritioncheck@live.ca