Pan-Seared Halibut with Vegetables
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4 people
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Calories
134 kcal
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Course
Main Course
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Cuisine
American
Pan-Seared Halibut with Vegetables
Description
Pan-Seared Halibut with Vegetables is a dish that combines flaky halibut fillets pan-seared to develop a golden crust with a sautéed medley of vegetables and herbs. The cooking process starts by seasoning the fish with salt and pepper before searing it in olive oil and butter to achieve a crisp exterior. The vegetables—chopped red onion, minced garlic, cherry tomatoes, and spinach—are cooked with fresh rosemary and thyme, intensifying the aromatic profile. Cannellini beans add substance and a creamy texture to the mixture, while pitted green olives and lemon juice deliver briny and citrusy notes.
The vegetables are simmered gently in chicken broth, allowing their flavors to meld and creating a light sauce that complements the fish. Once the halibut fillets are returned to the skillet and covered briefly, they finish cooking while absorbing some of the sauce's flavors. The result is a balanced dish showcasing flaky fish with tender vegetables and a bright, comforting sauce that can stand alone or be served with crusty bread or a light side.
Serving this dish immediately after preparation preserves the halibut's delicate texture. The combination of fresh herbs, citrus, and olives provides a complexity that elevates the simple but elegant presentation, making it suitable for dinners that call for a satisfying yet approachable seafood option.
For best results, a nonstick skillet helps prevent the halibut from sticking and breaking apart during cooking. Leftovers can be refrigerated and enjoyed within two days, but the dish is most appealing freshly made.
Ingredients
- 4 oz halibut fillets
- salt freshly ground
- black pepper freshly ground
- 2 tablespoon olive oil
- 2 tablespoon butter unsalted
- ½ cup red onion chopped
- 4 cloves garlic minced
- 1 teaspoon rosemary fresh, chopped (or ½ teaspoon dried)
- 1 teaspoon thyme fresh, chopped (or ½ teaspoon dried)
- ¾ cup cherry tomato halved
- ⅔ cup chicken broth
- ½ cup cannellini beans drained and rinsed
- 5 oz spinach fresh, stemmed, and washed
- 2 tablespoon lemon juice from 2 lemons
- ½ cup green olives pitted, halved
- Pinch red pepper flakes
Instructions
- Season the halibut fillets with salt and pepper.
- In a large skillet with a lid (non-stick is preferable), heat 2 tablespoons of the oil over medium-high heat. Once shimmering, add the butter and swirl until melted.
- Add the halibut and sear until golden brown on one side, about 3 minutes (you may need to do this in batches). Transfer to a plate.
- Add the onion and cook until soft, about 4 minutes. Add the garlic and cook, stirring often, for another 30 seconds.
- Stir in the rosemary, thyme, and tomatoes and cook for another 1 to 2 minutes, stirring occasionally.
- Add the broth and beans and bring to a simmer.
- Working in batches, add the spinach to the skillet and cook until completely wited down. Repeat with remaining spinach.
- Stir in the lemon juice, olives, red pepper flakes, ½ teaspoon salt, and ¼ teaspoon pepper. Stir to combine.
- Turn down the heat to medium-low and nestle the fillets into the vegetables and sauce. Cover and cook for about 3 minutes, or until fillets are completely cooked through (internal temperature of 130 to 135°F).
- Ladle the vegetable and bean sauce into shallow bowls and then nestle a fillet in each. Drizzle more sauce over the top. Serve at once.
Notes
- Use a nonstick skillet to prevent the halibut from sticking and breaking apart during cooking.
- Substitute halibut with similar firm white fish such as cod, haddock, or flounder if desired.
- Refrigerate leftovers and consume within two days, though the dish is best fresh.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 134 kcal
% Daily Value*
| Calories | 134kcal | 7% |
| Carbohydrates | 10g | 3% |
| Protein | 4g | 8% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 1mg | 0% |
| Sodium | 490mg | 20% |
| Potassium | 329mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 3553IU | 71% |
| Vitamin C | 22mg | 24% |
| Calcium | 75mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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