We are definitely trying to add more fish to our diet, and we have easily managed it lately by having all sort of fish, cooked in various ways: pan-cooked, grilled, BBQ-ed or simply baked.
This halibut recipe is the perfect one to make for a family dinner and it is ready in a jiffy. Healthy and packed with nutritious meal that the whole family will enjoy.
What is halibut?
Halibut is the largest flatfish in the ocean, and can grow up to an astonishing nine feet long! Oh yes, it is large! Generally, the halibut we eat is either farm-raised or caught in the wild.
There is quite a debate out there as to which option is healthiest. Ultimately, the wild-caught fish is often considered to be the best option being a lot less contaminated since their diet is a lot more natural and consisting of small fish and algae. Nevertheless, these days many farms grow fish in better environmental conditions, resulting in a safer to consume fish.
Is halibut fish good for you?
Halibut is a fantastic source of selenium, a mineral that has many health benefits which our body needs in small amounts. Apparently, just 160 grams of cooked halibut, (the recommended serving size), provides over 100% of your daily dietary needs. Fab, right? You can read here more about halibut health benefits.
How to cook halibut?
There are so many ways halibut can be cooked:
- grilled halibut
- baked halibut
- poached in wine sauce or simply poached
- pan-fried in a little extra virgin olive oil and garlic like the one here in this wonderful and super tasty halibut recipe.
This halibut recipe is a super simple one to cook, anyone can cook it to perfection, it is quick, delicious and packed with flavour.
I have decided to put this version up first, served on polenta because it is our top favourite version but if you are new to polenta or you are not a polenta fan, it goes very well with potatoes, rice or any good wholemeal noodles, couscous, cauliflower and broccoli couscous. It is a pretty versatile recipe and thus you can choose whatever way you think you fancy it or it appeals to you at that moment.
All you need for this halibut recipe is a pan and a pot to make the polenta so not much washing up to do either.
How to pan-sear halibut?
- Sear halibut fillets. Heat a little extra virgin olive oil in a large skillet. Add the fish in a single layer and sear. The secret is not to move this for the initial 3-4 minutes then, carefully flip over and sear for another 3-4 minutes or less, depending on the fish chunk size. Simply cook until fish is cooked all the way through.
Tip
It is important to avoid moving the fish around! It will help it get a nice and brown colour.
Fish choices and alternatives
If you cannot find halibut or you may find it is too pricy, this can be substituted with any white fish such as cod, talbot, brill, lemon sole, Dover sole or any boneless fish you may like, any fish that holds together quite well when pan searing or frying.
FAQs
There are many side dishes that go very well with halibut and here is a list with some delightful recipes:
Haricot beans salad
Chard, turmeric and fresh herbs pasta
Rice and broccoli mess where salmon can be substituted for halibut
Potato and cauliflower samosa
Quinoa pasta with courgette/zucchini and pesto sauce
Do you fancy a baked halibut recipe? Well, easy! Just season the fish, place on a sheet pan brush with some olive oil mixed with garlic and herbs and place in the oven for 10-20 minutes at 190C/375F depending on the fish chunks size. Pure deliciousness
Absolutely!! It is pricy these days but well worth it.
Halibut is definitely one of my favourite white fish to cook because it is a firm fish, yet flaky, it has a hearty, tender texture more than other white fish options, it has a mild, slightly sweet taste, making it an easy fish to add any sort of seasonings and flavours! If you have not tried it yet, it's about time you do.
Mediterranean Halibut Recipe
Equipment
- pan
- pot
- wooden spoon
- Whisker
Ingredients
For the polenta
- 1.25 cup corn flour (cornmeal)
- 5 cups water
- 1 sprig rosemary
- ½ tsp salt
For the rest of the dish
- 300 g halibut
- 1 large zucchini/courgette
- 2 medium peppers I used red and white cup peppers
- 2 cloves garlic finely chopped or minced
- 1 handful olives pitted and chopped
- 2 medium tomatoes diced
- 1 medium red onion
- 1 pinch salt
- 1 pinch pepper freshly ground
- 1 tsp Italian herbs
- ¼ lemon (just the juice)
- 1 tablespoon olive oil
Instructions
Making the polenta
- There are a few ways of cooking polenta but most of the time (99% of the time) I cook it simple - water, polenta flour, and salt.
- Place a pan with the water over medium heat. Add the salt and the rosemary.
- When the water is starting to simmer, add the corn flour (polenta flour) and mix. It will bubble up so I suggest you cover it for a few minutes until it stops splashing all over the place. Reduce the heat slightly to keep the bubbling under control.
- Allow it to simmer and cook for a good 10 min or so before you mix again. If you do not want this to form a crust at the bottom of the pan you may wish to stir it more often.
For the rest of the dish
- Whilst polenta is cooking, take a pan out, place it on medium fire, and add a drizzle of olive oil.
- Add the finely chopped garlic, the nicely sliced pepper, the sliced courgette, and the sliced red onion. Cook for a good 3 minutes tossing occasionally. Add the tomato slices cook for a further 2-3 minutes and at the last minute add the chopped olives. You may add the olives earlier if you do not mind cooked olives, I like them very little to not cooked at all.
- In a separate pan, placed on medium fire, add a little drizzle of olive oil, and when hot enough, add the fish chunks. Cook for a good 5-6 minutes tossing every now and then.
- Season both the fish and the veggies, and sprinkle over both some Italian herbs.
- Dish out the polenta whenever ready and top it with the veggies and then the fish. Serve with a tiny drizzle of lemon juice and E N J O Y!
Notes
- Add some herbs to your polenta depending on what you are pairing it with. I add dried or fresh herbs like
- oregano, thyme, bay leaf, rosemary, chives, basil, sage
- Add cheese or cream like
- heavy cream/ double cream, creme fraiche, parmesan, cheddar cheese, feta or grated haloumi cheese.
- Make it with stock rather than just plain water
- vegetable stock, beef, or chicken stock for extra flavor.
Sarah says
Where do the diced tomatoes and olives go in the recipe?
Ramona says
Hi Sarah,
I am so sorry - it looks like I have omitted the two ingredients in the process. I have now updated the post and I do hope it will make more sense.
Thanks soo much for getting in touch and taking time to write to me. Please do et me know how you liked the recipeand I hope you will try a few more from my site in the near future.