Pan-Seared Halibut with Vegetables
Fragrant fennel and mild fresh fish combo makes a healthy, delicious family favorite.
April 15, 2007 and May 27, 2007
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Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Calories: 330 per serving
Percent from Fat: 29%
Cusine: American, Gluten Free
Course: Dinner
Diet: mediterranean
Food as MedicineSM Ingredient: Fennel
Food as MedicineSM Tip
All of the fennel plant, including the bulb, stalk, seeds and leaves are edible...and medicinal. Fennel teas have been shown to soothe the colic of infants and the gas of adults. And fennel extract can be helpful in relieving symptoms of menopause.Culinary Taste Tip
Fresh fennel should be fragrant: take a deep whiff. Fennel leaves look a little like feathery dill and make a great, licorice-y garnish. In the summer when fennel flowers, put a paper bag over the flowerhead, tap it, and get fennel pollen to sprinkle on sautéed Italian vegetables: you'll go over the top!Culinary Technique Tip
This recipe uses the principle of symmetry: two forms of the same ingredient in the same dish more than double its flavor: here, fennel fronds and fennel bulb.Ingredients
4 (5 oz.) skinless halibut fillets, about 1-inch thick3 teaspoons olive oil, divided
1/4 teaspoon each: salt and freshly ground black pepper
1 medium fennel bulb, coarsely chopped, (about 1-1/3 cups) 3 tablespoons feathery fronds chopped and reserved for garnish
4 cloves garlic, minced
1 (14-1/2 oz.) can no salt added diced tomatoes, drained (or 1-3/4 cup chopped fresh)
16 kalamata pitted olives, halved or quartered
3 tablespoons drained capers
1 (15 or 16 oz.) can no salt added Great Northern or navy beans, rinsed and drained
Preparation
Heat a large nonstick skillet over medium-high heat until very hot. Brush one side of halibut with 1 teaspoon of the oil and season with the salt and pepper. Add halibut to hot skillet, seasoned sides down. Cook 3 minutes or until seared and golden brown. Transfer to a plate and set aside. Reduce heat under skillet to medium-low and add remaining 2 teaspoons oil. Add chopped fennel bulb and cook 5 minutes, stirring occasionally. Add garlic and continue cooking 3 to 4 minutes or until fennel is tender. Add tomatoes, olives, capers and beans to the skillet . Push vegetables to edges of skillet and return fillets to skillet, seared sides up. Continue cooking uncovered until halibut is opaque in center, 3 to 5 minutes depending on thickness of halibut. Transfer halibut to serving plates. Heat the vegetables through, and transfer to plates alongside halibut. Sprinkle chopped fennel fronds over all.Substitutions
Any firm, white fleshed fish may replace the halibut and 3/4 cup sliced celery may replace the fennel bulb. Reduce cooking time for celery to 2 minutes.Tips
Dried fennel seed (1/2 teaspoon crushed between your fingers) may be added to tomato mixture. If you are lucky enough to find fresh fennel powder, sprinkle a bit over the fish before topping with the fennel fronds. Fresh halibut, preferably line caught, will have a superior texture and flavor to frozen halibut.Nutritional Analysis
Total fat (g): 11; Fat calories (kc): 96; Cholesterol (mg): 36; Trans fatty acids (g): 0; Saturated fat (g): 1; Polyunsaturated fat (g): 2; Monounsaturated fat (g): 6; Fiber (g): 9; Carbohydrates (g): 27; Sugar (g): 3; Protein (g): 32; Sodium (mg): 725; Calcium (mg): 161Click here to receive new ChefMD® recipes via e-mail.
Comments on Pan-Seared Halibut with Vegetables
From: Olguita
I am sdo grateful for this place. I can make plans for fantastics healthy meals in seconds. Many, many thanks,.
Olga
From: tstrauss
Great, great recipe - and very easy to make! This was the best dinner we'd had in a long time! Family devoured every bite!
From: kitkatrat
where do I find fennel extract
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