The following recipe is just for readers of this newsletter, “In Step With Jonny”—it’s an advance preview of our forthcoming book, “The Most Effective Ways to Live Longer Cookbook” by myself and my co-author, chef extraordinaire Jeannette Bessinger. Enjoy!
How can something that tastes this delicious be good for the brain? Let me count the ways! Wild halibut- an extremely low-calorie fish filled with protein and about ½ gram of omega-3’s, not to mention B-12. The superstar spice turmeric, known for it’s anti-inflammatory properties. And a virtual alphabet of brain-supporting nutrients from the vegetables, onion, tomatoes and pepper. Best of all, the mango-pineapple taste reminds me of my days in New York City at the Orange Julius drink stand on 72nd St. Unbelievably tasty. The dish is sweet and spicy- feel free to “dial down” the heat by reducing the amount of curry, ginger or red pepper flakes, but if it were me I’d leave it just as is! — Dr. Jonny
Low-Cal Curried Halibut Stew with Grilled Pineapple
1 fresh pineapple, peeled, cored and cut into rings or 1 14-ounce can pineapple chunks, drained*
½ teaspoon sweet paprika
1½ tablespoons coconut oil
1 large yellow onion, diced
1 tablespoon curry powder
1 teaspoon coriander
¾ teaspoon cumin
¾ teaspoon turmeric
1/4-1/2 teaspoon red pepper flakes, to taste
2 tablespoons minced ginger
1 garlic clove, minced
2 large bell peppers, seeded and chopped (can use green, red, orange or yellow)
2 cups vegetable or chicken broth
1 14.5-ounce can diced tomatoes (do not drain)
½ teaspoon salt
¼ teaspoon black pepper
1 pound wild halibut, skinned, deboned, and cut into 2-inch pieces.
1 tablespoon fresh-squeezed lime juice
¼ cup chopped fresh cilantro
*If using canned pineapple, you will skip the grilling step and add it to the stew when you add the tomatoes.
Preheat your grill to medium.
Lay the pineapple rings out in a single layer on a platter and sprinkle them lightly with paprika.
Grill the pineapple rings for about 2 minutes per side until lightly caramelized.
Remove from heat, stack, and cut the rings into 6-8 pieces each.
Heat oil over medium in large, heavy-bottomed soup pan.
Add onion and cook until it softens, about 5 minutes.
Add curry, coriander, cumin, turmeric, pepper flakes, ginger and garlic and sauté for 1 minute, stirring constantly.
Add peppers and sauté for about 30 seconds, stirring to coat and prevent sticking.
Pour in broth and tomatoes, scraping the bottom to loosen any stuck spices.
Increase heat and bring to a boil.
Stir in salt and pepper, reduce heat, cover and simmer until peppers are tender, about 10 minutes.
Add fish and continue to simmer for about 5 minutes until it is cooked through, but still tender.
Stir in lime juice and cilantro and serve.
Yield: 4-6 portions
From Chef Jeannette
If you’re not a fish lover, but want to get those life-lengthening, brain-strengthening Omegas into your diet, this is the perfect intro dish for you! The other flavors are strong, and have the effect of mellowing the light ocean taste of wild halibut. I made this dish when I was suffering from a nasty cold, and the heat and sweet cleared my sinuses and soothed my senses. Try serving it over whole wheat orzo or long-grain brown rice.