Watch That Waistline with a Slimming Supper Dish
If your New Year resolution was to shake off the excess of the festive season and begin a healthy eating regime, Tim Powell, the Group Executive Chef at Goodwood has the perfect solution.
He’s devised a delicious fish recipe full of flavour and goodness. This supper dish of baked halibut served on a warm sprouting broccoli salad with a chilli, garlic and lemon oil dressing serves two people.
Tim says: “It’s not always necessary to include carbohydrates on your plate. With less ingredients, and by using a good quality piece of fish or meat you can fully appreciate the flavours. In that way you can cut the calories, or make room for a little indulgence with artisan cheese or a scrumptious pudding.”
Baked halibut on a warm sprouting broccoli salad
with chilli, garlic and lemon oil
-
2 filets of skinless Halibut 150/160g each
-
Purple sprouting or soft stem broccoli trimmed
-
A Hand full of washed and trimmed Frisse or Radicchio salad (Use watercress and rocket if not available)
-
10 ml Olive oil
-
Salt and ground pepper
-
Hand full of flat parsley leaves
Dressing
-
2 Shallots finely chopped
-
4 Quality anchovies filets
-
Zest and juice of an unwaxed lemon
-
1 clove garlic crushed
-
1 mild red chilli deseeded and finely chopped
-
60ml extra virgin olive oil/ rape seed oil
-
Ground pepper
Pre heat oven 170 degrees C.
Start by preparing the dressing in small saucepan oil, chilli, garlic and shallots are warmed lightly on the stove for a few minutes to soften and release all the flavours. Remove from the heat add lemon zest, chopped anchovies filets and ground pepper and leave to infuse. Salt is not needed to season the dressing as the anchovies will be salty enough.
Rub the Halibut filets with the 10ml of olive oil and season lightly place on to a non stick tray or a pan that can be placed in the pre heated oven. This size filet of halibut will take approx 8-10 minutes to cook so leave to the very last minute for the best results.
Meanwhile in a pan of boiling salted water, blanch the trimmed broccoli for about 90 seconds to 2 minutes only. Keeping the stems crunchy. Drain well and place in bowl with the flat parsley and salad leave, pour over dressing and half the squeezed lemon juice. Mix well and divide onto serving plates.
When fish is cooked remove from oven and drizzle over remaining lemon juice, then lift carefully on to warm salad and serve immediately.