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Pan Seared Halibut

Prep Time 20 minutes
Cook Time 35 minutes
Servings 2 servings
Calories 576kcal

Ingredients

Tossed Salad

  • 2 tsp Extra-virgin olive oil
  • 2 cups Romaine lettuce chopped
  • 8 Grape tomatoes halved
  • 1/2 cup Cucumber sliced into half circles
  • 2 TBSP Carrots shredded

Dressing

  • 3 tsp Extra-virgin olive oil
  • 1 cloves Garlic grated
  • 1/4 tsp Dijon mustard
  • 1 tsp Red wine vinegar

Halibut

  • 1/2 cup White rice rinsed
  • 12 oz Halibut skin off pin bones removed
  • Salt to taste
  • Black pepper to taste
  • ½ tsp Garlic chopped
  • ½ TBSP Extra-virgin olive oil
  • ¼ cup White wine
  • 2 TBSP Butter
  • 2 TBSP Capers with liquid
  • 2 slices Crusty bread toasted

Cucumber Cooler

  • 1 cup Cucumber chopped
  • 24 oz Water
  • 1 TBSP Honey to taste
US Customary - Metric

Instructions

  • Make cucumber cooler: Muddle the cucumber then add it to the water in a pitcher or place all ingredients into a blender. Stir in the honey to taste until dissolved. Refrigerate for at least 1 hour. For best results strain through a fine mesh strainer prior to serving.
  • Make rice: Rinse rice per instruction above. Cook the rice according to the instructions on the package.
  • Prep Salad: Prep ingredients per instruction above.
  • Make dressing: In a bowl whisk together all the ingredients for the dressing until fully combined.
  • Prep halibut: Season halibut on both sides with salt and pepper. Prep garlic per instruction above.
  • Finish rice: Once tender, season with salt and pepper to taste. Fluff with a fork and cover with a lid to keep warm.
  • Cook halibut: Heat the olive oil in a large skillet over medium-high heat. Fry the halibut on both sides until nicely browned, 2-4 minutes per side. Remove from the pan, and set aside.
  • Pour the wine into the pan, and use a spatula to scrape any browned bits from the bottom. Let the wine reduce by half, then stir in the garlic, butter, and capers. Season with salt and pepper to taste. Let the sauce simmer for a minute to blend the flavors.
  • Return the halibut to the pan, and coat with sauce. Cook until fish flakes easily with a fork to an internal temperature of 140°F (60°C) using a thermometer.
  • Toast bread in a toaster oven.
  • Finish salad: Toss all ingredients together with the dressing before serving.
  • Serve: Spoon rice and halibut onto a plate. Drizzle with pan sauce. Enjoy with tossed salad, bread, and cucumber cooler.

Nutrition

Calories: 576kcal | Carbohydrates: 74g | Protein: 39g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 56mg | Sodium: 464mg | Potassium: 934mg | Fiber: 9g | Sugar: 3g | Vitamin A: 89IU | Vitamin C: 2mg | Calcium: 82mg | Iron: 5mg