Pan Seared Halibut
Healthy, light, and satisfying is how I would describe this pan seared halibut with cilantro lime dressing. Perfect for nights when you want something fast and easy to make.
Ingredients
Cilantro Lime Sauce:
- 2 cups cilantro, remove stems and pack into a measuring cup
- 4 cloves garlic
- 2 jalapeños, slice in half and remove the seeds and veins
- ½ teaspoon salt
- 2 tablespoons lime juice, fresh squeezed
- 2 tablespoons honey
- 1 tablespoon Dijon mustard
- ¾ cup olive oil
Halibut and Red Onion Salad
- 1 lb. halibut, remove bones and leave skin on
- salt and pepper, season the fish before adding it to the pan
- 1 Fresno chili, diced or sliced thin
- ½ cup red onion, sliced thin
- 2 tablespoons cilantro, or parsley, freshly chopped
- 1 tablespoon olive oil, to dress the salad
- 1 lime, sliced into rounds or wedges
Equipment
- 11-inch skillet
- 2 small mixing bowls
- food processor or blender
Instructions
Prepare the fish:
- Remove the fish from the package and remove any bones. I like to leave the skin on. It helps prevent the fish from getting too dry.
- Next, pat the fish dry with a paper towel.
- Then, you’ll heat an 11-inch skillet over medium heat.
- Once the pan is hot, season the fish with salt, pepper, and a healthy drizzle of olive oil.
- Place the fish in the pan meat side down first. Do not move for 4-5 minutes. You'll want to see a golden brown sear.
- Carefully flip the fish and cook for another 3-4 minutes. Cooking time will depend on the size of the fillets. The internal temp should be 130-135 degrees for a flaky, soft fish.
- You can tell if the halibut is cooked when it is no longer translucent and firm to the touch. If it is hard to the touch it is overcooked, and if it is soft to the touch you need a little more time.
- Remove the halibut from the pan and set it aside.
Prepare the cilantro lime sauce:
- In a blender, combine the cilantro, garlic, deseeded jalapenos, salt, lime juice, honey, Dijon mustard, and olive oil. Give everything a light buzz until the ingredients are well chopped and combined but not creamy and smooth.
- Pour the sauce into an airtight container and set aside. You can store any extra sauce covered in the refrigerator for 4-5 days.
Prepare the salad:
- In a separate bowl, combine the sliced red onion, Fresno chilis, chopped parsley, and a touch of salt and pepper. Drizzle the salad with olive oil and toss to well combine. Set aside.
Assemble the dish:
- Grab a plate or serving platter. Add some of the cilantro lime sauce to the bottom of the plate.
- Add the fish fillets and red onion salad on top of the sauce. Option to add some fresh lime wedges.
- Serve warm and enjoy.
Nutrition
Serving: 1serving, Calories: 554kcal, Carbohydrates: 16g, Protein: 22g, Fat: 46g, Saturated Fat: 6g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 33g, Cholesterol: 56mg, Sodium: 418mg, Potassium: 668mg, Fiber: 2g, Sugar: 11g, Vitamin A: 827IU, Vitamin C: 36mg, Calcium: 36mg, Iron: 1mg