Crispy air-fryer halibut served over a bed of coconut rice and topped with fresh mango salsa with spicy jalapeño.

As dietitians, we recognize the nutritional benefits of eating white fish like halibut. However, finding ways to enjoy fish can be a challenge! This recipe for halibut with coconut rice and mango-salsa is a tried and true favorite here at Vitality Nutrition. While we prepared this dish with halibut, any other white fish will work including tilapia or cod. We picked up the halibut for this recipe from Charlie's Seafood Market in Saskatoon, Saskatchewan!

AIR-FRYER HALIBUT WITH COCONUT RICE & MANGO SALSA

Nutrition Facts are for 4 ounces halibut with 1/4 of the prepared coconut rice and 1/4 of the prepared mango salsa.

INGREDIENTS:

COCONUT RICE

• 1 can (400mL) coconut milk
• 1/3 cup water 
• 1 teaspoon salt
• 1 teaspoon sugar
• 2 cups jasmine rice

AIR-FRYER HALIBUT

• 4 (4 ounce) halibut filets
• 2 teaspoon paprika
• 2 teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon pepper

MANGO SALSA

• 1 mango, diced
• 1 bell pepped, diced
• 1 jalapeño , finely minced
• 1 cup cherry tomatoes, quartered 
• 1 lime, juiced and zested
• 1 clove of garlic, finely grated
• 2 stocks green onion, chopped
• 1 avocado, diced*
• 1 handful cilantro, roughly chopped
• salt and pepper to taste

^{*the avocado works best if it is slightly under-ripe so that it holds shape in the fresh salsa!}

DIRECTIONS

1. Add the coconut milk, water, salt, and sugar to a large pot and stir to combine. Then add the rice. Bring to a boil and then reduce to a simmer for 15 minutes or until the rice is cooked. The serving on the plate includes a ½ cup of cooked rice but the amount of rice prepared will make enough to have up to 1 cup of cooked rice per portion. 
2. While the rice cooks, let your air-fryer preheat for 5 minutes at 390°C. Alternatively, you can bake the fish in the oven at 390°C on the convection setting. Prepare the spices for the fish by mixing them together on a plate. Then, thoroughly coat each piece of halibut in the spices. Place the fish in the air-fryer or oven and cook for 10-12 minutes until flaky and cooked through.
3. Chop and prepare the ingredients for the mango salsa. Gently combine all of the ingredients in a medium-sized bowl.
4. Assemble the dish by placing ½ to 1 cup of cooked coconut rice on a plate alongside one halibut filet and a generous few spoonfuls of mango salsa. Enjoy! 

DIETITIAN TIPS

Fish is a wonderful source of protein in addition to health promoting omega-3 fats and minerals like selenium and magnesium. A common opportunity we see for many clients inside our Comprehensive Nutrition Coaching program is to increase their protein intake to reach their personal goals. A diet rich in protein is key for anyone looking to:

• Lose weight or maintain their health body weight: protein influences the release of hormones that control appetite and food intake. Research has shown that eating protein decreases levels of the “hunger hormone” ghrelin and stimulates the production of hormones that help you feel full (1). 
• Increase recovery in the gym: individuals who exercise and strength train have an increase requirement for the amino acids found in protein rich foods.  Current data suggest that dietary protein intake necessary to support positive adaptation ranges from 1.2 to 2.0 g/kg/day (2). For example, for a 150 pound female that would be between 80-135g of protein spread across the day).
• Optimize energy and miid: meals that are rich in protein helps to minimize the rise in blood glucose after eating to improve blood sugar stabilization throughout the day (3). A dietary patterns that keeps blood sugars stable is key to avoiding hypoglycemic events that can negatively impact energy levels and mood. (4). 

That being said, you don't have to eat fish to reach your personal protein goals. Our dietitians support clients inside of our Comprehensive Coaching Program to assess their personal protein needs and provide meal planning support using protein sources you enjoy eating!

WE WANNA KNOW!

Did you try this recipe or a variation of it? Comment below! Snap a photo and tag us on Instagram so we can see your creation. Looking for more recipes that include fish and seafood? Try our recipe for Salmon Burgers or Shrimp Creole.