Workout Wednesday – 7/11 & Easy Recipe for Halibut with Roasted Tomatoes and Basil

So here’s the thing. I used to have this major hangup about posting “recipes” that aren’t really recipes and “photos” that are completely haphazard. But you know what? As much as I love the detailed work that goes into creating recipes and the creative outlet of styling and capturing and editing a photo… sometimes a quick “flash in the pan” is all I want, and a fast phone pic is I all I can handle.

Especially when Alaskan halibut is in season and delivered fresh to my grocery store straight from the harvest. It’s happens so rarely that there’s no sense in wasting time on a complicated recipe that will need to be tested and reworked. Besides, with fish so fresh and flavorful, you hardly need a recipe at all.

So here’s what you’re gonna do, should two thick 8oz filets of this beauty make an appearance at your local seafood counter and travel home with you…

1. Preheat oven to 350°F.
2. Heat 1/2 tbsp olive oil in a cast iron skillet over medium-high heat.
3. Season fish with kosher salt and freshly ground pepper.
4. Place the fish skin-side-up in the pan, allowing a nice golden crust to sear on the flesh side, about 3-4 minutes.
5. Flip the fish over and scatter a big handful of grape tomatoes (halved) and a couple cloves of minced garlic into the pan.
6. Turn off heat and transfer to the oven. Bake for about 10 minutes, or until fish is opaque in the center and flakes easily.
7. Finish with a squeeze of lemon juice and chopped fresh basil.

See? Easy-peasy and super delish like you wouldn’t believe. So good for ya too – this meaty, “buttery” seafood is low in calories, high in good-quality protein, and a great source of vitamins B12 and B6 and omega-3 essential fatty acids, ranking up there with salmon.

So now when you see fresh Alaskan halibut available, I hope you take total advantage.

In other news, I just got an email from my vet that today is All American Pet Photo Day. Who knew?! So I snapped this one of my favorite girl. Isn’t she sweet?

And lastly, what some of you might really want to see….

The Workout Log

Notation

If I do all of my sets at the same reps and weight, I’ll write it out this way: sets X reps X weight. So if you see “3x6x40″ this means I did 3 sets, all with 6 reps with 40lbs.

If there are differences in my sets, I’ll write out each set separately, this way: reps X weight, reps X weight, reps X weight. So if  you see “10×55, 10×60, 10×60″, this means I did 1 set of 10 reps with 55lbs, then a set of 10 reps with 60lbs, and then another set of 10 reps with 60lbs.

For the heavier exercises,it is crucial to do a series of warmup sets at lower weights, working up to the full weight. The numbers shown below are for the WORKING sets only.

Grouped letters indicate alternating exercises. This means that I do a set of the A1 exercise, then a set of the A2 exercise, for however many sets are indicated. When all sets of A1 and A2 are complete, I move on to the B exercises.

Wednesday 7/4

A1: Chinups – 4, 4, 3, 3, 2
A2: Chest-supported row – 1x6x45, 3x6x55
A3: Close-grip incline barbell bench press – 3x5x80
B1: Plank across 2 benches with single arm DB row – 1x8x15, 2x8x20 (per side)
B2: Pushups off bench – 10, 9, 8
C1: Standing low-to-high cable lift – 1x8x45, 2x8x50 (per side)
C2: Cable row-external rotation-press – 1x6x5, 2x6x7.5 (per side) (Yes, that’s only 5lbs. This is one of the most humbling exercises ever, if you’re keeping form.)
D: DB swings – 10×30, 2x12x30 (per side)

Thursday 7/5

Nada – beach day!

Friday 7/6

A1: Trap bar deadlifts (low setting, from deficit) – 5×175, 5×180, 2x5x185
A1: Side plank leg raise – 3×6 (per side)
B1: Barbell reverse lunge – 3x8x85 (per side)
B2: High to low cable chop – 3x8x30
C1: Glute ham raise – 3×10
C2: Sloshpipe carry – 3 trips
D: Bike intervals – 10 second sprint / 50 second recovery for 10 rounds

Saturday 7/7

A1: Low-incline 1-arm DB press – 8×35, 2x8x40 (per side)
A2: Chest supported DB row – 3x10x25
B1: 1-legged pushups – 3×5 (per side)
B2: Chinups – 5, 4, 3
C1: DB clean to overhead press – 3x8x20’s
C2: Tricep press-downs – 10×60, 2x8x65
D: Cable external rotation – 2x10x7.5 (per side

Walked the dog ~ 30 minutes

Sunday 7/8

3.9 mile jog

Monday 7/9

A1: DB squat to RDL – 10×25’s, 3x10x30’s
A2: Half kneeling pallof press – 3x8x50 (per side)
B1: Landmine RDL – 3x6x55 (per leg)
B2: Face pulls with external rotation – 2x10x60, 1x10x65
C1: 1-legged hip thruster, feet and shoulders both elevated – 3×10 (per side)
C2: 1-arm DB carries – 3 trips per side, with 50lb dumbbell
D: Stairmaster intervals, 15 second sprint / 45 second recovery for 10 rounds

Tuesday 7/10

A1: Bench press – 5×95, 3x5x100
A2: 1-arm half-kneeling cable pulldown – 8×50, 8×60, 8×65, 8×70 (per side)
B1: DB overhead kneeling to standing – 1x5x20, 2x5x25 (per side)
B2: Seated cable row, neutral grip – 3x10x90
C1: Yoga pushup, feet on bench – 3×8
C2: 1-arm DB carries – 3 trips per side, with 50lb dumbbell

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5 Responses to “Workout Wednesday – 7/11 & Easy Recipe for Halibut with Roasted Tomatoes and Basil”

  1. 1

    Sarah @ Celiac in the City — July 11, 2012 @ 9:43 am Reply

    sometimes simple is best — and phone photos can be fun. (and leave you with more time to just enjoy the evening) :)

  2. 2

    Sarena (The Non-Dairy Queen) — July 11, 2012 @ 11:00 am Reply

    Gosh, I am so with you on the “recipes” and photos. Sometimes the ease of just a quick method and a quick shot is all you need! Sounds delicious!

  3. 3

    Dawn — July 11, 2012 @ 2:36 pm Reply

    I swear those end up being some of my best dishes! I did a kale panzanella with cranberry walnut bread and a maple mustard dressing for work one time, snapped a photo on my phone and it’s one of the recipes that has gotten the most hits!
    Your baby girl is so sweet!

  4. 4

    Kate — July 11, 2012 @ 9:13 pm Reply

    It’s nice to see the “”human side” of you with hardly recipes and camera pictures.

  5. 5

    Joanne — July 11, 2012 @ 11:10 pm Reply

    I actually make quite a few things that are just totally haphazard and don’t get properly photographed…and so I never share them! I should just do it, really, because those dishes are often some of the most delicious. I am amazed that your halibut is so fresh! That must make for a seriously awesome meal.

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