Recipe: Grilled Lemon-Basil Halibut

Grilled Lemon-Basil Halibut

5 Tbsp. fresh lemon juice
4 Tbsp. olive oil
4 garlic cloves, finely minced
1 tsp. grated lemon peel
2 Tbsp. oil-packed sun-dried tomatoes
1/4 cup fresh basil, minced
4 tsp. capers, drained
Salt and freshly ground black pepper, to taste
1 lb. halibut fillet

Mix lemon juice, olive oil, garlic, lemon peel and sun-dried tomatoes in blender or food processor. Stir in 2 Tbsp. fresh basil and the capers. Season to taste with salt and pepper. Pour half of vinaigrette over fish and marinate 15-30 minutes. When ready to grill fish, remove from marinade. Discard that marinade.

Prepare the grill and spray with oil to keep fish from sticking. Grill fish until just cooked through 2 to 4 minutes per side.

Divide fish among 4 plates. Stir remaining vinaigrette and drizzle over fish.

Makes 4 servings.

Per serving: 211 calories, 11 g. total fat (2 g. saturated fat), 2 g. carbohydrate, 24 g. protein, less than 1 g. dietary fiber, 111 mg. sodium.

A HEALTHY, HAPPY FATHER'S DAY
From the American Institute for Cancer Research

For Father's Day, give dad a trip to the Mediterranean without leaving the back yard. Take over the grill and cook him a classic Mediterranean meal, considered one of the world's most healthful cuisines.

The staples of Mediterranean cooking are fish, fresh vegetables and fruit, grains, legumes, tomatoes, garlic and olive oil - a diet recommended for both weight management and health protection.

After decades of study, scientists have found a low incidence of heart disease in Mediterranean countries. Cancer researchers have also found that the collective impact of various elements in the Mediterranean diet have disease-protective powers.

The Mediterranean diet includes daily servings of grains, vegetables, fruits, beans, with nuts, cheese, yogurt and olive oil being the main source of added fat. The monounsaturated fats in olive oil, as well as omega-3 fats in certain fish, are important to have in the diet for health reasons. Red meat is eaten only a few times a month, usually on holidays and ceremonial occasions. Mediterranean cuisine features much more fish than meat.

There have been a number of warnings lately about impurities in certain types of fish. The risks are not a concern for most people as long as they do not exceed the recommended limit: two servings per week, with no more than 12 ounces in total. But keep in mind that many fish are considered completely safe, like halibut, cod, pollack, mahi-mahi, sardines, haddock and monkfish. And they contain the healthful omega-3 fatty acids that boost health protection.

Halibut is a meaty, white flatfish with lean flesh that stays firm but tender when properly cooked. It has a mild, slightly sweet taste. Fresh halibut is available year-round but is most plentiful from March through the fall.

Along with the marinated fish, which cooks quickly and tastes delicious, grill some vegetables lightly sprayed with oil and placed on long skewers or in a grill basket. Add a tossed salad and some whole-grain bread and wish your dad a Happy Father's Day.