Hooked on Halibut
Halibut is as nutritious as it is delicious. And that’s saying a lot, because halibut is really good. Packed with protein and heart-healthy omega-3 fatty acids, it’s also loaded with selenium, a heart-healthy antioxidant that can also boost your immune system.
Prep: Halibut’s naturally sweet flavor shines with just a little bit of love. Wash your fish under cold water and pat dry with paper towels. If you have time, let it sit in the fridge for 30 minutes to avoid it sticking or falling apart during cooking. Drizzle with olive oil, salt and pepper.
Pro tip: Citrus marinades can break down that flaky goodness and could leave you with a mushy meal. Instead, reach for spice blends like lemon pepper, or non-acidic marinades (think EVOO with garlic, ginger, dill & tarragon, or rosemary). Since halibut is low in fat, marinades will also help with retaining moisture. So, if you aren’t marinating, be sure to brush the fish with olive oil and/or butter as it cooks. (Of course, we recommend BF garlic butter at the Seafood counter!)
Cook: It’s important not to overcook your halibut, because these steaks are somewhat delicate. For the grill, that means about ten minutes (4-5 minutes/side) per inch of thickness. You’ll also want to grease the grate with lots of olive oil to prevent sticking.
Pan searing? Good news — you can still keep your kitchen cool this summer, because a one-inch piece still only needs about 5 minutes per side. Start with a hot oiled pan, sear for 3-5 minutes. Flip and add 2 tablespoons of butter, spooning the melted butter over your fillet as it cooks for another 5 minutes.
Keep an eye on it, you’ll know it’s done when it springs back to your touch and flakes easily with a fork. Then, finish with a squeeze of lemon, sauce, or salsa and enjoy!
Ready to get started? Check out a few of our favorite recipes:
Photo from California Avocados
California Avocado, Hearts of Palm and Grapefruit Salad with Seared White Fish
4 white fish fillets, (4-oz.)
1 Tbsp. lime juice
1 tsp. white wine vinegar
1/2 shallot, minced
1/2 tsp. salt, divided, or to taste
1/2 tsp. freshly ground pepper, divided, or to taste
2 Tbsp. vegetable or light-tasting olive oil
2 ripe, Fresh California Avocados, seeded and peeled
1 can hearts of palm, (14-oz.), drained and cut into rings
2 large Ruby Red grapefruits, peeled, white pith removed
4 sprigs cilantro, roughly chopped, plus additional sprigs for garnish
6 Tbsp. extra virgin olive oil, divided
1. Remove fish from refrigerator and allow to come to room temperature, about 15 minutes.
2. To create lime vinaigrette, pour lime juice, vinegar, shallot, 1/4 tsp. salt and 1/4 tsp. pepper in a bowl and stir until salt is dissolved. Whisk in the vegetable oil to incorporate, taste to adjust seasonings and set aside.
3. Quarter the avocado, then cut into smaller chunks.
4. In a separate bowl, mix hearts of palm, grapefruit, cilantro, 1/8 tsp. salt, 1/8 tsp. pepper and 4 Tbsp. olive oil. Add avocado chunks and gently stir until combined. Set aside.
5. On low heat, heat a heavy pan (cast iron or carbon steel); add remaining olive oil.
6. While oil is heating, season the fish on both sides with remaining salt and pepper or to preference.
7. Once heated, set the fish in the pan, reducing the temperature if the fish begins to burn. After approximately 5-7 minutes, flip then sear the other side, about 2 minutes. (NOTE: The fish will become opaque as it cooks and begin to crisp on the edges as it cooks from the bottom up. If you notice the fish sticking when trying to flip, wait another minute or two until it releases from the pan.)
8. Drizzle lime vinaigrette over the avocado and grapefruit mixture to create a salad.
9. Place some of the salad on plates and top with seared fish. Spoon remaining salad over the fish and garnish with additional cilantro sprigs.