Heart-healthy Halibut

Often battered and deep-fried as part of fish and chips, halibut sometimes gets a bad rap on the health front, but when not encased in an artery-clogging shell, it’s actually very nutritious. Halibut is packed with heart-saving omega-3 fatty acids, essential fats that we cannot live without. Omega-3s must be obtained from food, yet dietary sources of these healthy fats are limited. Canola oil, flax and walnuts contain some of the richest sources, but are rarely eaten in our standard North American diets. Cold-water fish like halibut are awash in omega-3 essential fats. Perhaps its name was a foreshadowing of what science would eventually teach us about halibut. It was once considered a sacred fish, especially during medieval days in Europe, and the English derivation of its name reflects the sacredness of this large flatfish, since “hali” is another form of holy.

It’s also important to consume enough omega-3s to counterbalance omega-6 fatty acids – another form of essential fats. Omega-6s eaten in excess – and especially when not balanced by adequate omega-3 intake – promote inflammation, which is a contributor to a vast array of chronic diseases. Since omega-6s are found in all commonly consumed oils such as corn and safflower oil, it is important to make the effort to include omega-3s in your diet. Put walnuts in salads and cereals, use canola oil for cooking, and eat halibut.

One serving of cold-water fish packs in nearly 25 per cent of your daily-recommended intake of omega-3s. Two four-ounce servings of fish per week provide cardiovascular benefits, as omega-3s help prevent erratic heart rhythms and reduce the risks of clotting – the ultimate cause of most heart attacks. Omega-3s also improve the ratio of healthy (HDL) to lousy (LDL) cholesterol.

Halibut is also a good source of vitamins B12 and B6, which can lower levels of homocysteine, another factor in cardiovascular disease. In addition to B vitamins, halibut’s high magnesium content can lower heart-attack risk by helping to relax arteries and improve blood flow. For runners, magnesium may help reduce the risk of muscle cramping (see p.XX). Halibut also contains roughly 75 per cent of your daily requirement for selenium – a powerful antioxidant crucial for overall wellbeing.

Found mostly in northern seas, halibut is especially concentrated in the Pacific Ocean off B.C., but can also be found along the coasts of Newfoundland and Greenland. Halibut is the largest flatfish and one of the largest saltwater fish – catches may weigh as much as 300 kilograms. Despite the high omega-3 fat content, halibut is considered a lean fish with fine-textured, snow-white flesh. With a whopping 30 g of protein per serving, heart-saving omega-3s and antioxidants to boot, your cardiovascular system will breathe a sigh of relief with every juicy bite of halibut you enjoy.

RECIPE

Jean Soulard

Jean Soulard, executive chef at Quebec City’s Chateau Frontenac, is one of the country’s most accomplished chefs, but he also wears many other hats. Soulard is a gardener, radio show host, retailer of local food products and a sports nut. He’s a skier, snowboarder, triathlete and runner, having completed several marathons and two Ironmans. Running inspires Soulard to create new recipes, and offers a relief from the pressures of a busy kitchen. A proponent of balancing cuisine and lifestyle, Soulard avoids the extremes. “A healthy cuisine is not just salad and tofu,” he says. “A good fresh fish with a good olive oil, a little bit of basil, garlic and fresh tomatoes – it’s fabulous.”

Halibut with Zucchini and Tomatoes

Ingredients

600 g halibut fillet

50 mL (3 tbsp.) of olive oil

450 g of zucchini

Crushed tomatoes: 1 kg of mature tomatoes, 25 g of chopped shallots, 1 chopped garlic clove, 1 tbsp. of fresh chopped herbs, such as oregano and thyme, and 1 tablespoon of olive oil

Chopped chives

Salt and pepper

Vinaigrette: ¼ of cup of olive oil, chopped basil and juice of ½ lemon

Directions:

Wash the zucchini and cut them in 3 mm-thick slices. Blanch them into salted boiling water, then cool them and drain them.

Plunge tomatoes into boiling water for 30 seconds. Cool them under cold water and peel. Cut the tomatoes in half and press them in the hollow of the hand to remove the pips. Dice. Sauté the chopped chives and the garlic clove in olive oil in a non-stick pan. Add the tomatoes, herbs, salt and pepper. Cover and cook for 15 minutes, until the juice has evaporated. Check the seasoning. Keep the crushed tomatoes hot.

Carve the halibut fillet, without bones and skin, into four equal pieces. Salt and pepper. Place them on a plate with a little bit of olive oil.

Arrange the zucchini slices like fish-scales on each fillet.

Cook in the oven for about ten minutes at 175 C (350 F).

Prepare the vinaigrette by mixing olive oil, lemon juice, chopped basil, and salt and pepper.

Arrange the halibut from the oven onto the tomatoes. Pour on the vinaigrette.

Garnish with chopped chives.

-DCS