Good Source of Vitamin B7 (Biotin)
One of the 13 essential vitamins needed for the body to function. You can find Biotin in Chocolate, Cereal, Egg yolk, Legumes, Milk, Nuts, Organ meats (liver, kidney), Saltwater Fish, Pork and Yeast.
Halibut is what I call a non-fish fish because I don't think it tastes fishy, and it doesn't flake like fish. It's white meat is well known for its sweet and delicate flavor. It also contains very few bones. It's grilled or fried, but unlike salmon, halibut doesn't smoke well due to its ultra-low fat content. Eaten fresh, the meat has a clean taste and requires little seasoning. Halibut as a dense and firm texture almost like filet mignon.
Capers are the unripened flower buds of Capparis spinosa, a prickly, perennial plant which is native to the Mediterranean and some parts of Asia. Their use dates back to more than 1200 B.C.E. After the buds are harvested, they are dried in the sun, then pickled in vinegar, brine, wine or salt. The curing brings out their tangy lemony flavor, much the same as green olives.
Serves 4
1/4 cup chopped onion
1/4 cup fresh parsley leaves
1 tablespoon fresh cilantro leaves
2 teaspoons freshly grated lemon zest
1 tablespoon lemon juice, juice
1 tablespoon chopped pitted green olives
2 teaspoons drained capers, rinsed
1 clove garlic, minced
1/8 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil
1 1-pound halibut fillet, cut into 4 portions
Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic and pepper in a food processor; pulse several times to chop. Add oil and process, scraping down the sides several times, until a pesto-like paste forms. Pat halibut with the herb paste. Cover and refrigerate for 30 minutes.
Coat 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake at 450 degrees, uncovered, until the fish is opaque in the center, 15 to 20 minutes. Serve immediately with some sliced beets or one of your favorite vegetables.
Nutritional Information
Calories 199; Carbohydrates 2g; Cholesterol 36mg; Sugars 0g; Fiber 1g; Sodium: 125mg; Fat 10g; Protein 24g
* Source: Medicine Plus, Wikipedia, Eating Well, FitDay, Home Cooking, Health Learning
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Vitamin B7 also known as Biotin is water-soluble, which means it is filtered through the bloodstream and eliminated with urine. Biotin has an essential role in helping the body metabolize proteins, carbohydrates and fats. Biotin also helps the body process glucose.
These roles in metabolism help the body produce energy more efficiently, which may help reduce feelings of fatigue that are caused by metabolism problems. Biotin is also very beneficial to the health of the hair, skin and nails.