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? Here is more about halibut health benefits if you want to read more on this.
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 really important to avoid moving the fish around! It will help it get a nice and brown colour.
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
Mediterranean Halibut Recipe
For the polenta
- 1.25 cup corn flour (cornmeal)
- 5 cups water
- 1 sprig rosemary
- 1/2 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
- 1/4 lemon (just the juice)
- 1 tbsp olive oil
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, flour and salt. I do add herbs sometimes depending on what I pair it with.
- Place a pan with the water over medium heat. Add the salt and the rosemary.
- When the water is starting to simmer, add the cornflour and mix. It will bubble up so I suggest you cover it for a few minutes until it stops splatting 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 on medium fire, add a drizzle of olive oil.
- Add the finely chopped garlic, the nicely sliced pepper, sliced courgette and the sliced red onion. Cook for a good 4-5 minuted tossing occasionally.
- 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, 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!
is halibut a nice fish?
Halibut is definitely one of my favourite white fish to cook because:
• is firm, 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.
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.