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In the Kitchen with Vital Choice

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Pan-Seared Halibut with Beans, Basil, and Asparagus



Pan-Seared Halibut with Beans, Basil, and Asparagus


Prep time 15 minutes

Serves 4


1 Tablespoon organic extra virgin olive or macadamia nut oil
16 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 to 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 or macadamia nut oil

4 Halibut fillets (6 oz. each)

1-1/2 Tablespoons organic extra virgin olive or macadamia nut 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 to 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 to 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 to 8 minutes for frozen halibut or 3 to 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, 18g total fat, 5g saturated fat, 45% calories from fat, 61mg cholesterol, 37g protein, 11.5g carbohydrate, 5g fiber, 617mg sodium, 136mg calcium and 1.3g omega-3 fatty acids.


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