Pan-Roasted Halibut with Lentil Salad
Yield: 4 servings
Calories: 438kcal
Pan-roasted halibut with a golden sear and served with a white wine braised lentil vegetable salad that is tossed with a lemon basil dressing.
Ingredients
Lentil Salad
- 1 cup dried lentils, sorted and rinsed
- 2 cups vegetable broth
- 1 cup white wine, Terro d'oro Chenin Blanc & Viognier (recommended)
- 1 dried bay leaf
- 2 sprigs thyme
- ½ teaspoon kosher salt, plus more for seasoning
- ½ cup diced carrots, ¼-inch cubes
- ½ cup diced red bell pepper, ¼-inch cubes
- ¼ cup minced shallots
- ¼ cup thinly sliced radish
- ¼ cup chopped parsley
- 2 tablespoons lemon juice, and zest
- 2 teaspoons honey
- 1 clove garlic, minced
- 6 tablespoons extra-virgin olive oil
- 1 teaspoon minced basil
- black pepper, for seasoning
Halibut
- 2 pounds halibut fillets, 1 ½ to 2-inches thick, cut into 4 pieces
- kosher salt, for seasoning
- black pepper, for seasoning
- 3 tablespoons olive oil, or grapeseed oil
Special Equipment
Instructions
Lentil Salad
- In a medium-sized pot add rinsed lentils, vegetable broth, white wine, bay leaf, thyme, and salt. Bring to a boil, then reduce to a simmer over medium-low heat. Cook until lentils are tender, about 20 minutes.
- Remove bay leaf and thyme from the pot. Drain the lentils and allow to cool.
- In a medium-sized bowl combine lentils, carrots, bell pepper, shallots, radish, and parsley. Season with salt and pepper. Set aside.
- In a small bowl whisk together lemon juice, honey, and garlic. Slowly drizzle in olive oil, whisking until a thickened dressing is achieved. Whisk in basil and season with salt and pepper as desired.
- Toss lentil mixture with enough salad dressing to coat, set aside.
Halibut
- Place the oven rack in the center position. Preheat to 425°F.
- Remove fish from the refrigerator and transfer to paper towel-lined plate. Let stand for 15 minutes at room temperature. Before frying to make sure the surface is very dry, using paper towels to wick up any additional moisture.
- Season both sides of the fish with salt and pepper.
- Heat a large 12-inch pan over high heat. Add oil and heat until it just begins to smoke, reduce heat to medium-high.
- Carefully add fish to the pan, presentation-side down. Lightly press down on the fish to create a nice sear, do not move fish. Cook until golden brown on the surface, 4 to 5 minutes. Turn off heat, flip fish and immediately transfer to oven.
- Roast the fish until the internal temperature reaches 135 to 140°F, is opaque and flakes easily, about 7 to 10 minutes depending on the thickness of the fish. Transfer fish to a paper towel-lined plate to remove excess oil.
- Serve fish with lentil salad.
Nutrition
Calories: 438kcal | Carbohydrates: 23g | Protein: 56g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Cholesterol: 72mg | Sodium: 321mg | Potassium: 1357mg | Fiber: 10g | Sugar: 5g | Vitamin A: 2650IU | Vitamin C: 45.4mg | Calcium: 140mg | Iron: 5.2mg
Recipe Link