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Healthy Living Recipes

Deb Morgan: This month I offer you two recipes that our guests rave about. The first is a delicious way to enjoy fish—and it works great with tofu, too. In our fish amandine, the wonderful flavor and crunch of almonds is supported by the sweet goodness of golden raisins. And our goat cheese balls—rolled in spices, baked atop a slice of tomato, and drizzled with a balsamic reduction—are great to start this meal or accompany a salad. Cook up these recipes and invite some friends over this weekend—they’ll love it.

Read John Bagnulo’s nutritional commentary: Halibut and Parsley

Halibut is an excellent all-around fish—a great source of DHA and EPA (fully formed omega-3s that most of us associate with wild salmon and sardines) as well as magnesium. Remember to choose Pacific halibut over Atlantic when possible, as the Pacific population is healthier and contains relatively few contaminants in comparison to other species.

Magnesium is a mineral that plays such a vital role in human health—and most of us don’t get enough. This pivotal nutrient is found primarily in dark-green leafy vegetables and in some other plant sources such as buckwheat and tofu. It is important to take at least as much magnesium as you do calcium. If you take a significantly larger dose of calcium, it will prevent you from acquiring the magnesium you need for the day. Parsley, with its large amount of chlorophyll, is a great source of magnesium. Other sources include spinach, arugula, collard greens, kale, and broccoli raab.

Halibut Amandine

Serves four.

2 pounds halibut (can substitute sole or haddock)

½ cup corn flour
¼ teaspoon sea salt
Pinch black pepper

¼ cup unsalted butter (can substitute Earth Balance)
½ cup golden raisins
¼ cup white wine
2 tablespoons lemon juice
2 tablespoons chopped parsley
½ cup roasted and chopped almonds

Start by combining corn flour with salt and pepper. Rinse fish and pat dry. Cut fish into desired serving sizes. Lay each piece of fish in seasoned flour and set aside. Preheat oven to 400 degrees.

When oven is at temperature, place pieces of fish on an oiled baking tray and bake until done. This will be between 8 and 15 minutes depending on the thickness of the fish you have chosen.

Meanwhile, prepare the sauce. If using butter, clarify it first. Then add raisins and wine and simmer for five minutes. Add lemon juice, chopped parsley, and almonds. Keep warm until ready to serve.

When fish is cooked through, place on serving plate and top with sauce.

Goat Cheese Balls (Two Ways)

Serves four.

8 ounces soft chèvre (goat cheese)

¼ cup chopped parsley
1 tablespoon lightly ground pepper
Pinch of sea salt

¼ cup ground pecans
1 tablespoon fresh thyme
Pinch sea salt

½ cup balsamic vinegar

8 slices fresh tomato

Divide goat cheese into eight one-ounce portions. Shape into a ball and then flatten slightly. Combine chopped parsley, pepper, and salt in one container. Combine pecans, thyme, and salt in another. Pat four of the cheese balls into the pepper mixture and the other four into the pecan mixture. Set aside.

Reduce the balsamic vinegar to about half its original quantity and set aside. (To reduce balsamic, simply place in a pan and bring to a simmer. Continue to simmer until quantity is reduced by half. Your balsamic should be on the thick side; it will also become sweeter.)

Preheat oven to 400 degrees. Place tomato slices on an oiled baking sheet and place a flattened goat-cheese ball on each. Bake for 3–4 minutes until goat cheese is warmed but not melted. Drizzle a little balsamic reduction on each one before serving. Great with bread as a starter or on a bed of arugula.

Find more delicious and nutritious recipes in Kripalu Recipes.