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Sautéed Halibut

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

Ingredients

Rice Pilaf

  • 2 TBSP Onion minced
  • 1 clove Garlic minced
  • 1/2 cup White rice rinsed
  • 1 TBSP Extra-virgin olive oil
  • 1 cup Chicken broth
  • Salt to taste
  • Black pepper to taste

Halibut

  • 2 TBSP Extra-virgin olive oil divided
  • 1/2 bunch Asparagus ends trimmed and cut into 2-inch pieces
  • 1 cup Carrots sliced on a bias into rounds
  • ½ cup Chicken broth
  • 12 oz Halibut
  • Salt
  • Black pepper
  • 1 TBSP Whole-wheat flour
  • 2 TBSP Butter plus more for buttering the bread
  • 2 tsp Fresh dill chopped
  • 2 slices Crusty bread toasted and buttered

Pomegranate Spritzer

  • 16 oz Sparkling water
  • 6 oz Pure Pomegranate juice

Instructions

  • Make rice pilaf: Set a pot over medium heat. Prep onion, garlic, and rice per the instructions above. Add the oil to the pot and saute the onion and garlic until the onions start to soften. Stir in the rice. Stir in the broth. Cook according to the directions on the package.
  • Make the fish: Warm half the oil in a medium-sized nonstick skillet over medium-low heat. Sauce the asparagus and carrots; cook for 3 minutes, stirring to coat. Add broth; bring to a simmer. Cook 3 minutes, or until vegetables are tender-crisp. Remove vegetables to a bowl.
  • Warm the remaining oil in the same skillet, over medium-high heat. Pat halibut dry, then season with salt and pepper and lightly coat with flour.
  • Cook fillets for 3 to 4 minutes per side until they are golden brown and reach an internal temperature of 135 degrees using a thermometer.
  • Finish Rice Pilaf: Once the rice is tender and the liquid has been absorbed, remove from the heat and let stand covered with a lid for 5 minutes. Then fluff with a fork. Season with salt and pepper to taste.
  • Divide sautéed vegetables between two serving plates and place halibut on top.
  • Melt the butter in the pan and stir in the dill. Drizzle over the halibut.
  • Toast the bread and butter it.
  • Mix the sparkling water and pomegranate juice. Serve over ice if desired.
  • Serve the halibut with rice, bread, and spritzer.

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