Pan-roasted halibut with Pea Puree. Photo: theyellowtable.com

Looking for a healthy and low calorie meal to vary your lunch and dinner menu? GRACIEMAG suggests this delicious fish and veggie dish.

Start by substituting the popular mashed potato for this light and green, pea puree. Green Peas are rich in nutrients, vitamins, mineral and anti-oxidants. Besides being low in calories and containing no cholesterol, peas are also a good source of proteins and fiber.

The Gracie Diet does not recommend the massive consumption of red meat. Instead, opt for a leaner protein with easy digestibility such as the Halibut. However, when consuming fish it is wise to pay attention to the mercury level index provide by the Food and Drug Administration (FDA). See the index below*

Halibut is a delicious fish, but it is also a smart choice to increment your healthy meal because it does not have a high mercury level and it is packed with various nutrients such as selenium, magnesium, phosphorus, potassium, vitamin B12, niacin, vitamin B6 and omega-3 essential fatty acids.

The pan-roasted halibut with pea puree makes a tasty combination, but you can definitely pick other vegetables or fishes that you like in order to diversify your meals.

Check out the recipe below, enjoy and be healthy!

Ingredients:

Halibut steaks (Wild Caught)

2 Tbsp. Olive oil

Salt

Pepper

2 cups of peas (Organic)

1 Tbsp. minced fresh ginger

Instructions:

Preheat oven to 500F. In an ovenproof skillet, heat 2 Tbsp. olive oil; add halibut steaks, salt, and pepper and cook until browned, 3 to 5 minutes per side. Cook in the oven for 5 to 10 minutes. Meanwhile, boil 2 cups of peas until tender, then puree with 1 Tbsp. minced fresh ginger. Add water until mixture is the consistency of yogurt. Serve fish on top of mixture.

*Mercury Level Index

LOWEST MERCURY

Eat 2-3 servings a week (pregnant women and small children should not eat more than 12 ounces (2 servings):

Anchovies

Catfish

Clam

Crab

Crawfish

Flounder

Haddock

Herring

Mackerel

Mullet

Oyster

Perch

Pollock

Salmon

Sardine

Scallop

Shrimp

Sole

Squid

Tilapia

Trout

Whitefish

MODERATE MERCURY

Eat six servings or fewer per month (pregnant women and small children should avoid these):

Bass

Carp

Cod

Halibut

Lobster

Mahi Mahi

Monkfish

Perch

Snapper

Tuna (Canned Chunk light)

HIGH MERCURY

Eat three servings or less per month (pregnant women and small children should avoid these):

Bluefish

Grouper

Sea Bass

Tuna (Canned Albacore, Yellow fin)

HIGHEST MERCURY

Avoid eating (everyone):

Marlin

Orange Roughy

Shark

Swordfish

Tilefish

Tuna (Ahi)

Sources:

Food and Drug Administration (FDA). Mercury Levels in Commercial Fish and Shellfish

Food and Drug Administration (FDA). What You Need to Know About Mercury in Fish and Shellfish

National Resource Defense Council. Mecury Contamination in Fish.

Centers for Disease Control. Public Health Statement for Mercury. Agency for Toxic Substances and Disease Registry.

http://www.nutrition-and-you.com/green-peas.html

http://longevity.about.com/od/lifelongnutrition/a/fish_mercury.htm