BONAPPETITLIFE BRINGS YOU…

Sicilian Pan-Seared Halibut

HEALTHY FACTS

Halibut is one of the best sources of Omega-3 fatty acids, behind salmon, trout, and mackerel, which promotes heart health and slows plaque build up. Halibut also has an abundance of phosphorous, vitamin B6 and B12, magnesium, niacin, vitamin A, calcium, iron, and zinc. What is not to love?

Olives are a superfood! They also promote heart health with a plethora of polyphenols, which have antioxidant and anti-inflammatory properties. No wonder the Mediterranean Diet is proven to reduce the risk of certain cancers, type 2 diabetes and heart disease!

Fun fact: extra-virgin olive oil comes from the first cold-pressing of the olives, which is more flavorful and rich. Other olive oils, “light” or “pure” are less rich and more likely to be used in baking.

 

ALL YOU NEED (for 3 half-pound halibut portions)

• Three o.5 Pound pieces of halibut, de-skinned
  • A non-stick pan that can go in the oven (fully metal, no plastic or silicone parts on the pan). If you do not have this, just transfer fish from the pan to a baking dish.
• 2 tbsp lemon juice
• 2 tbsp avocado oil
• 4 tbsp extra virgin olive oil + 3 tbsp olive oil
• 1/4 tsp grated lemon rind
• 6 fresh sage leaves, finely chopped
• 6 big fresh basil leaves, finely chopped
• 6 artichoke hearts in water, quartered
• 10 kalamatha olives, halved
• 1/8 c capers
• Splash of caper juice, olive juice, artichoke juice
• Dash of salt and pepper

SIMPLE STEPS:

1. Whisk olive oil, avocado oil, lemon juice, lemon rind, and finely chopped herb leaves
2. Preheat oven to 400 F.
3. Chop artichoke hearts, olives, and prepare capers
4. Heat 3 tbsp olive oil in a nonstick pan, medium high heat. Place halibut in the pan. Salt and pepper the top sides.
5. Flip halibut with a spatula when it starts to sear a light-brown, about 2-3 minutes each side. It might stick to the bottom of the pan, but it will come loose when it cooks longer.
6. Pour half of the olive oil mixture on the first cooked side of the fish. Pour over all the olives, capers, and artichoke hearts.
7. Let sear until the fish is golden on each side. Bake in the oven at 400F for 5-8 minutes to absorb all the flavors.
8. Serve and enjoy:) 

 

 

Contact me with any questions or suggestions: bonappetitlife@gmail.com