Healthy Recipes

Protein Catch of the Day: Roasted Halibut

Fill your muscle-building macros with this fishy meal.

by
Flat Fish: Roasted Halibut
Calories 355
Protein 28g
Fat 22g
Carbs 8g

Chef's Tip: Wait to season your fish until you are ready to sear. If you let salt sit on fish, it will pull out moisture. 

Roasted Halibut
You'll need
  • 1 Ib halibut, cut into 4-oz portions
  • Salt and pepper, to taste
  • Drizzle of grape-seed oil
  • Drizzle of olive oil
  • 1 pint cherry tomatoes
  • 2 cloves garlic, minced
  • 1/2 cup white wine
  • 1 cup chicken or vegetable broth
  • 1/2 cup kalamata olives, pitted and halved
  • 3 oz marinated artichokes
  • Zest of 1/2 lemon
Directions 
1. Preheat a sauté pan over medium-high heat. Season fish with salt and pepper. When the pan is hot, add a drizzle of grape-seed oil. Sear fish until golden brown, about 3-4 minutes each side.
2. Remove the fish and place a foiled roasting tray.
3. Wipe out the sauté pan with a paper towel and place it over medium heat. Add a drizzle of olive oil. Once hot, add whole cherry tomatoes and sauté until they begin to blister, about 3-4 minutes.
4. Add garlic to tomatoes and sauté for 20 seconds. Deglaze (a flashy term for "add liquid") the pan with wine and broth; bring to a boil, then reduce heat and simmer 3-4 minutes.
5. Preheat oven to 400. Cook fish for 5-6 minutes, or until firm.
6. While fish is cooking, finish the sauce. Add olives, artichokes, and lemon zest to the pan with the tomatoes; cook for 5 minutes.
7. Once the fish is cooked, remove from oven and let sit for 3-4 minutes. If any juice comes out, add it to the sauce.
8. Set fish on a plate and spoon sauce over it. If desired, serve fish on a bed of wilted spinach.
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