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Pan-Seared Halibut with Beans, Basil, and Asparagus
Asparagus and basil give this simple, delicious recipe a spring-like seasonal appeal.
The beans add a distinctively Mediterranean flair and hearty, healthful substance that combines perfectly with light, flaky Halibut.
Pan-Seared Halibut with Beans, Basil, and Asparagus
Prep time 15 minutesServes 4
1 tablespoon organic extra virgin olive oil16 cippolini or pearl onions, trimmed and peeled
1 teaspoon minced garlic
1 pound asparagus spears, trimmed and cut in 2 inch pieces
6 oz small fresh whole mushrooms, halved
2 tablespoons fresh basil
1 can (15‒ 19 oz) cannelloni or favorite beans, drained and rinsed 1 can (14.5 oz) low-fat chicken broth
1 teaspoon soy sauce, if desired
2 tablespoons organic extra virgin olive oil
4 Alaskan Halibut fillet portions (6 oz each)
1 1/2 Tablespoons organic extra virgin olive oil
1/2 teaspoon dried garlic
1/2 teaspoon organic black pepper
- Sauté onions in olive oil in heavy nonstick skillet over medium-high heat until onions are translucent, about 3‒4 minutes. Add garlic, asparagus, and mushrooms; stir-fry 1 minute. Stir in basil, beans, chicken broth, soy sauce, and butter; heat until butter is melted. Remove from pan and keep warm.
- Wipe pan clean. Rinse thawed Halibut under cold water; pat dry with paper towel. Heat skillet over medium-high heat. Brush both sides of halibut with oil. Place halibut in heated skillet and cook, uncovered, about 3‒4 minutes, until browned. Shake pan occasionally to keep fish from sticking.
- Turn halibut over and season with garlic-pepper blend. Cover pan tightly and reduce heat to medium. Cook an additional 6‒8 minutes for frozen halibut or 3‒4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
- To serve, place each halibut portion in shallow pasta/soup bowl. Spoon 1 cup vegetables and broth over fish.
Nutrients per serving: 353 calories, 18 g total fat, 5 g saturated fat, 45% calories from fat, 61 mg cholesterol, 37 g protein, 11.5 g carbohydrate, 5 g fiber, 617 mg sodium, 136 mg calcium, and 1.3 g omega-3 fatty acids.
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