Greek Freak Halibut Salad – Nick’s Zone CrossFit Series

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This one could just as easily be called “Hali Sali”, which is short for “Halibut Salad”. When you work on the line in a restaurant, you have a tendency to shorten the names of the dishes on the menu. Halibut gets shortened to “Hali”, Pastel de Papa gets shortened to “Papa” and so on…

While we may shorten the name of this salad, if you choose to eat it, you will likely lengthen your life! We went “hunter-gatherer” style on this one as I “hunted” the halibut on my Alaskan Culinary Adventure last summer. I reeled it up from the bottom of the Pacific and I’m featuring it today on top of a tasty salad. This one’s all Zoned out, so if you are hungry and looking to fuel your fitness, follow along and do so in fine fashion.

Okay guys, I’m playing catch up and this is the first step. This salad is part of Meal Plan 15.7, so I had to post this first. I have been stranded in Boston since Monday and was without a computer as well. I finally caught a flight home yesterday and had intentions of posting the meal plan last night, but, after two more delayed flights, I called it a day and spent the evening with my family.

I hope you’re having a great week. Stay tuned for the meal plan and do your best to…

“Keep It Paleo!”

Your Pal,

Paleo Nick

(My boy Jay with the halibut that was cooked in this video…. I think…)

Greek Freak Halibut Salad

Ingredient List:

  • 7.5oz Halibut
  • 1 handful Spring Mix (lettuce)
  • 1 cup red onion, julienned
  • 1 cup bell peppers, diced
  • 2 cups cucumbers, diced
  • 1 cup Roma tomatoes, diced
  • 1 cup carrots, julienned
  • 10 small olives, chopped
  • 1 tablespoon capers, drained
  • Olive oil, to taste
  • Balsamic vinegar, to taste
  • Kosher salt, to taste
  • Black pepper, to taste

Preparation Instructions for the Fish:

  1. Heat a cast iron skillet or saute pan over medium-high heat.
  2. Season the top side of the Halibut with kosher salt, add some oil to the pan, and place the fish in the oil, seasoned side down. Then, season the top side with kosher salt.
  3. Cook for approximately 3 minutes, then flip while making sure there is oil between the fish and the pan on the second side. Cook until the Halibut reaches an internal temperature of 120°F. Remove from pan and set aside.

Preparation Instructions for the Salad:

  1. Combine the spring mix, onions, peppers, cucumbers, tomatoes, carrots, olives, and capers in a large mixing bowl.
  2. Drizzle with olive oil and balsamic vinegar and toss to coat evenly.
  3. Season with kosher salt and pepper and toss again. Give it a taste and adjust flavor with more oil, vinegar, salt or pepper to your liking.
  4. Transfer salad to a plate, top with Halibut and enjoy!

“Keep It Paleo!”

Zone Breakdown:

Proteins: (5)

Halibut cooked measures in at 1.5oz per block, so for 5 blocks, you get 7.5oz.

Carbohydrates: (5)

1 cup of red onions equals just over 1 Carb block as 2/3 or a cup of raw onions equals 1 block.  We include the extra 1/3 with the  handful of Spring Mix (lettuce) and tablespoon of capers to make another carbohydrate block

1 cup of bell peppers equals ½ block as 2 cups equal 1 block.

4 cups of cucumbers equals 1 block, so since we are using 2 cups, we therefore we have ½ block from cucumbers.

1 cup of diced Roma Tomatoes equals 1 block of carbohydrates.

1 block of carrots equals 1 cup therefore we have one block from carrots.

Fats: (4+)

We get about one block of fats from our 10 small olives.  10 olives weigh around 30g, and about 27g equals one block, therefore we will call this one block.

The rest of our fats will come from the olive oil. Keep in mind that there are 3 blocks in one teaspoon of olive oil, so make sure you are tracking how much you add to your salad.

The Balancing Act:

So with 5 blocks of protein and 5 blocks of  carbohydrates, this meal starts out very balanced.  It can maintained balanced with the right amount of oil added to the salad.  Again, you can add more, but make sure you keep track of it so you don’t go crazy on your fat blocks.

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