5.0 from 12 votes
Pan-Seared Halibut with Vegetables
Seared halibut is not a fishy-tasting seafood dish at all. See the NOTES for halibut substitutions. Because the dish comes together quickly, be sure to have all of your ingredients prepped and ready to go before starting.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 people
Calories: 134 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 4 oz halibut fillets
- Salt and freshly ground black pepper
- 2 tablespoon olive oil
- 2 tablespoon unsalted butter
- 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 tomatoes 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.
Cup of Yum
Notes
- See the video near the top of the blog post for visual guidance. If you liked the video, please subscribe to our YouTube channel.
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- Substitutes for halibut are cod, haddock, flounder, grouper, and dogfish.
- We highly recommend using a nonstick skillet for this dish. Flakey fish tends to stick to skillets, even with oil and butter.
- If desired, go with a total of 2 to 3 tbsps of olive oil and omit the butter.
- Leftovers will keep in the fridge for up to 2 days, however, this dish is definitely served best right off the stove.
Nutrition Information
Calories
134kcal
(7%)
Carbohydrates
10g
(3%)
Protein
4g
(8%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
7g
Cholesterol
1mg
(0%)
Sodium
490mg
(20%)
Potassium
329mg
(9%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
3553IU
(71%)
Vitamin C
22mg
(24%)
Calcium
75mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 134
% 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.