The FridgeHealthy Recipe: Pan-Roasted Halibut
If you've put the grill away for the season, break out the sauté pan and try this recipe for roasted fish served with corn and fava bean salad.
MF Editors Recommend
Searching for a solid way to make fish a staple in your diet? Halibut, a meaty yet mild fish, is the perfect addition to your lineup of late-summer and early-fall dinner options. The halibut fishing season is coming to a close, which means it’ll be available fresh (and in better quality) in coming months.
But it doesn’t just taste good; halibut’s a nutrient-dense fuel, too. The white fish is loaded with B vitamins as well as omega-3 fats, which can reduce inflammation in the body, among other health benefits. If you’re in search of a new favorite late-summer dish, roast halibut with a flavor-packed mixture of spices, corn, fava beans, and finely chopped pancetta to enrich the sweet flavor of the fish.
- 4 halibut fillets (about 6 oz each)
- Freshly ground black pepper
- 1/4 cup olive oil
- 1 sprig tarragon
- Zest and juice of 1 lemon
- 3 shallots, finely chopped
- 2 tbsp finely chopped pancetta
- 3 ears corn, kernels cut off the cob
- 1 lb fava beans, shelled, blanched, and peeled
- 3 tbsp olive oil
- 1 cup vegetable broth
- 1 tbsp finely chopped chives
- Preheat the oven to 350˚.
- Prepare the fish: Rinse the halibut fillets under cold running water and pat them dry with paper towels. Season both sides of each fillet with salt and pepper.
- Preheat a large, oven-safe sauté pan over high heat. Add 1/4-cup olive oil and heat until it ripples slightly. Add the fish fillets to the pan, cut side down, and sauté until lightly browned, about 5 minutes.
- Turn each fillet over and add the tarragon, lemon zest, and lemon juice to the pan. Transfer the pan to the oven and cook until the fish flakes when prodded with a fork, about 5 minutes.
- Transfer the fish from the sauté pan to a serving platter and place in a 200° oven.
- Prepare the corn and fava beans: Return the pan to the stovetop over medium-high heat and add 3 tbsp olive oil. Add the shallots and pancetta and sauté until the shallots are aromatic and the pancetta and shallots are slightly golden, about 3 minutes.
- Add the corn and sauté for about 3 minutes until warmed through. Add the fava beans and season with salt and pepper. Arrange the corn and fava bean mixture on the platter with the fish.
- Over medium-high heat, add the broth to the pan and deglaze, using a wooden spoon to scrape the caramelized bits off the bottom of the pan. Allow the broth to simmer until reduced by half. Pour the sauce over the fish and vegetables and serve. Garnish with the chives.
Recipe excerpted from Mediterranean Cooking, © 2013 by The Culinary Institute of America. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.