Recipe developed by Laraine Perri
Makes: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
1 cup whole wheat orzo
1 1/2 cups fat-free reduced-sodium chicken broth
1/4 cup dry white wine (or 3 tablespoons chicken broth and 1 tablespoon lemon juice)
2 tablespoons freshly grated Parmesan
1/8 teaspoon freshly ground black pepper
4 6-ounce halibut fillets
4 teaspoons olive oil
1/2 teaspoon salt
1 pint grape tomatoes, quartered
8 large pitted Kalamata olives, slivered
1 tablespoon drained capers
2 garlic cloves, minced
1/8 teaspoon crushed red pepper
2 tablespoons slivered fresh basil
1. In a medium saucepan, combine the orzo, broth, and wine. Bring to a boil and stir; reduce heat to low. Cover and simmer until orzo is just tender, about 12 minutes. Stir in the Parmesan and black pepper. Cover and set aside.
2. While orzo is cooking, heat a grill pan over medium-high heat. Brush the halibut with 2 teaspoons of the olive oil and season with 1/4 teaspoon of the salt. Grill until just cooked through, 3 to 4 minutes per side. Transfer to a platter.
3. Combine the tomatoes, olives, and capers in a medium bowl. Warm the remaining olive oil in a small skillet over medium heat. Add the garlic and red pepper; saute until just fragrant, about 30 seconds. Stir in remaining salt. Toss garlic mixture with tomato mixture. Add basil and toss well.
Nutrition facts per serving: 414 calories, 43g protein, 31g carbohydrate, 11g fat (1.6g saturated), 7g fiber
Two Other Ways to Jazz Up Grilled Fish
In a pinch, lemon juice and sea salt are the perfect complements to just-grilled fish. But with 10 extra minutes, you can make a delicious sauce, says Mark Fuller, executive chef and co-owner of Spring Hill Restaurant in Seattle. Here, his two favorites.
Romesco sauce: In a food processor, combine 1/2 cup cubed whole wheat bread, crusts removed; 1 tablespoon lemon juice; 1 teaspoon grated lemon peel; 1/2 teaspoon white vinegar; 2 jarred roasted red peppers; 1/2 teaspoon chopped paprika; 1/8 cup almonds; 1 chopped garlic clove; 1/2 teaspoon salt; and a pinch of black pepper. Slowly pour in 1/2 cup extra virgin olive oil until fully mixed.
Herb sauce: In a blender, puree 1 teaspoon fresh parsley, 1/2 teaspoon fresh chives, 1/2 teaspoon fresh oregano, a squeeze of fresh lemon juice, 1 teaspoon olive oil, and a pinch of sea salt. (Both sauces make about 4 servings.)
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