Yesterday was the last day of the Paleo Iron Chef competition, but we’ve been given a couple of days to finish submitting recipes and vote, which I’m extremely grateful for since we were so incredibly busy this last week and weekend. The not-so-secret ingredient is Halibut/Haddock/Tilapia.
I chose haddock for this last recipe. Halibut is terribly over-fished, especially in the Atlantic, and virtually all tilapia for sale in this country is farmed. In our home, the same rules apply to farmed fish as they do beef, bison, pork, chicken and eggs: unless we can be certain the fish were raised in good conditions with their well-being being a top-priority (fish farming can be every bit as nasty as beef or chicken farming), we don’t eat it. All of the seafood we eat is either sustainably farmed or wild caught.
So, haddock it was. I don’t remember eating haddock before, although I’m sure I have at restaurants, and I certainly have never cooked it. It’s a nice, firm, white-fleshed fish with a mild flavor much like that of cod (appropriate, since the two are related species). Since I was cooking this for our lunch on a workday, I decided it was best to keep the preparation simple so I merely seasoned and baked it, before topping it with a homemade guacamole that included some supremed, diced Ugli Fruit.
Ugli fruit is a variety of tangelo grown exclusively in Jamaica. It gets its name from it’s lumpy shape and mottled green/yellow color (if it’s not a mottled green/yellow color, it’s not ripe yet). We picked one up on a whim a few weeks ago and were surprised at how much we liked it – it tastes like the love-child of a grapefruit and a pineapple. I thought it might give the guacamole an interesting flavor and texture, and I was right. It was very, very good.
My friend, Mrs. Dash, makes another appearance in this recipe; this time it is the Fiesta Lime flavor, which complimented both the fish and the guacamole very well.
The membranes surrounding the segments of the Ugli Fruit are pretty thick, so it really should be supremed for this recipe; you can see how to supreme any citrus fruit here.
|Baked Haddock with Uglimole|
- 5 large haddock filets
- kosher or sea salt
- Mrs. Dash Fiesta Lime Seasoning Blend
- 1 tablespoon olive oil
- 1 small tomato, diced
- 1 medium Ugli Fruit, supremed and chopped
- 1/2 small red onion, diced
- 1 medium jalapeno chili, stemmed, seeded (if desired) and minced
- 1/2 lime, juiced
- 1 tablespoon cilantro, finely chopped
- 2 medium ripe avocados
- salt and pepper, to taste
- Preheat oven to 350 F. Line a rimmed baking sheet with foil and brush with the olive oil.
- Pat the haddock filets dry; rub each side with salt and the Mrs. Dash Fiesta Lime seasoning blend. Place the filets on the oiled baking sheet and bake for 20 minutes, or until the fish flakes easily with a fork.
- While the fish is baking, assemble the Uglimole. Combine the tomato, Ugli Fruit, onion, jalapeno and lime juice in a medium mixing bowl. Halve the avocados; remove the seeds and scoop out the flesh with a spoon. Add the avocado to the mixture in the bowl, mashing with a fork, until well-blended; stir in the cilantro. Taste, season as needed with salt and pepper and cover the surface with plastic wrap until ready to use.
- Place each haddock filet on a plate, and top with 1/5 of the Uglimole. Serve immediately.
- Nutrition (per serving): 293 calories, 16.8g total fat, 73.5mg cholesterol, 297.5mg sodium, 805.4mg potassium, 13g carbohydrates, 6.1g fiber, 4.2g sugar, 24.3g protein.