Healthy Halibut With Fennel In A Tomato Bean Sauce Recipes

ONE-PAN BAKED HALIBUT RECIPE WITH VEGETABLES

One-Pan Baked Halibut Recipe with Vegetables image

You'll love this simple baked halibut recipe with colorful vegetables tossed in a citrus and olive oil sauce! Perfect for busy weeknights because it comes together in 20 minutes or less. If you can't find halibut, another white fish like cod, haddock, or red snapper would work well. This sheet pan dinner is a filling meal in one, but if you want to make the most of the zesty Mediterranean-style sauce, serve the halibut and veggies over a bed of barley or bulgur.

Provided by Suzy Karadsheh

Categories Entree

Number Of Ingredients 13

Ingredients

Zest of 2 lemons
Juice of 2 lemons
1 cup extra virgin olive oil
1 1/2 tablespoon freshly minced garlic
2 teaspoon dill weed
1 teaspoon seasoned salt, (more for later)
1/2 teaspoon ground black pepper
1 teaspoon dried oregano
1/2 to 3/4 teaspoon ground coriander
1 pound fresh green beans
1 pound cherry tomatoes
1 large yellow onion, (sliced into half moons)
1 1/2 pound halibut fillet, (slice into 1 1/2-inch pieces)

Steps:

Preheat the oven to 425 degrees F.
In a large mixing bowl, whisk the sauce ingredients together. Add the green beans, tomatoes, and onions and toss to coat with the sauce. With a large slotted spoon or spatula, transfer the vegetables to a large baking sheet (21 x 15 x 1 inch baking sheet, for example). Keep the vegetables to one side or one half of the baking sheet and make sure they are spread out in one layer.
Now, add the halibut fillet strips to the remaining sauce, toss to coat. Transfer the halibut fillet to the baking sheet next to the vegetables and pour any remaining sauce on top.
Lightly sprinkle the halibut and vegetables with a little more seasoned salt.
Bake in 425 degrees F heated oven for 15 minutes. Then transfer the baking sheet to the top oven rack and broil for another 3 minutes or so, watching carefully. The cherry tomatoes should begin to pop under the broiler.
When ready, remove the baked halibut and vegetables from the oven. Serve immediately.

Nutrition Facts : Calories 311.5 kcal, Sugar 5.2 g, Sodium 479.2 mg, Fat 19.8 g, SaturatedFat 2.9 g, Carbohydrate 11.1 g, Fiber 3.2 g, Protein 23.6 g, Cholesterol 55.6 mg, UnsaturatedFat 16.1 g, ServingSize 1 serving

HALIBUT WITH TOMATOES AND FENNEL

Halibut with Tomatoes and Fennel image

This flavorful fish diet takes only 25 minutes to get to the table. Make extra couscous to have for later in the week.

Provided by Martha Stewart

Categories Food & Cooking Ingredients Seafood Recipes

Time 25m

Number Of Ingredients 7

Ingredients

2 cups couscous
1 tablespoon extra-virgin olive oil, plus more for drizzling
1 large fennel bulb, thinly sliced lengthwise, plus fronds (optional) for serving
Coarse salt and ground pepper
1 garlic clove, minced
4 large tomatoes, diced large
1 1/2 pounds halibut, skin removed, cut into 8 small fillets

Steps:

Cook couscous according to package instructions.
In a large skillet with a tight-fitting lid, heat oil over medium. Add fennel and cook, stirring frequently, until translucent, 4 minutes; season with salt and pepper. Add garlic and cook until fragrant, 30 seconds. Add tomatoes and cook, stirring frequently, until they beginto soften and release their juices, 3 to 4 minutes. Nestle halibut in tomato mixture and season with salt and pepper. Cover and cook until fillets are opaque throughout, 8 minutes.
Fluff couscous with a fork. Reserve 2 1/4 cups for another meal. To serve, divide remaining couscous and halibut-tomato mixture among 4 shallow bowls and sprinkle with fennel fronds, if desired.

Nutrition Facts : Calories 414 g, Fat 8 g, Fiber 5 g, Protein 42 g

PAN-SEARED HALIBUT WITH SOPPRESSATA AND FENNEL

Pan-Seared Halibut with Soppressata and Fennel image

The Chopped Dinner Challenge this week was soppressata. We used the spiciness and saltiness of the cured ham to flavor the broth under a meaty halibut fillet. Chopped Basket Ingredient: soppressata

Provided by Food Network Kitchen

Categories main-dish

Time 35m

Yield 4 servings

Number Of Ingredients 11

Ingredients

2 tablespoons extra-virgin olive oil, plus more for drizzling
4 ounces soppressata, cut in 1/4-inch dice (about 1 cup)
1 fennel bulb, halved, cored and very thinly sliced (about 2 cups), fronds reserved
1 cup grape tomatoes, halved
1/4 cup pickled jalapeno juice
2 tablespoons roughly chopped pickled jalapenos
3 tablespoons unsalted butter
3 tablespoons vegetable oil
Four 6-ounce halibut fillets, skin-off
Kosher salt and freshly ground black pepper
Crusty bread, for serving

Steps:

Heat the olive oil in a large high-sided saute pan over medium-high heat. Add the soppressata and cook until lightly browned around the edges, 3 to 5 minutes. Use a slotted spoon to transfer the soppressata to a paper-towel-lined plate. Add the fennel to the pan and cook until just softened and lightly browned, 4 to 6 minutes. Add the browned soppressata, tomatoes, jalapeno juice, pickled jalapenos and 2 cups water. Cook until the liquid has reduced by almost half and the tomatoes just start to soften, about 5 minutes. Stir in the butter. Turn off the heat and cover with a lid.
Heat 2 tablespoons of the vegetable oil in a large nonstick saute pan over medium-high to high heat. Sprinkle the halibut liberally with salt and pepper. When the oil just starts to smoke, gently place 2 of the fillets in the pan and sear until browned on both sides, about 5 minutes total. Transfer to a large plate. Sear the remaining fillets, using the remaining vegetable oil if needed.
To serve, divide the soppressata mixture and broth evenly among 4 shallow bowls. Top with the halibut, a drizzle of olive oil and garnish with the reserved fennel fronds. Serve with crusty bread if desired.