Halibut 3 Delicious Ways Under 300 calories
I was at Costco looking over their selection of fresh halibut filets. I really had no choice. There was only one cut that looked perfect to me. The only problem was it was almost 3 lbs of fish! I took it home and immediately began researching healthy and delicious halibut recipes. Here are three that we will be making again and again. My husband is in LOVE with the Cumin Pepper Curry recipe here.
2/3 cup dry white wine
1/4 cup chopped shallots
1/2 teaspoon whole black peppercorns
2 large tarragon sprigs
3 tablespoons butter, cut into small pieces
1 teaspoon chopped fresh tarragon
4 (6-ounce) halibut fillets
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Combine first 4 ingredients in a small heavy saucepan over medium-high heat; bring to a boil. Cook until liquid is reduced to 2 tablespoons (about 9 minutes). Remove from heat; strain through a fine sieve over a measuring cup, pressing mixture to release liquid. Discard solids. Return liquid to pan. Add butter, 1 piece at a time, stirring with a whisk until butter is incorporated. Stir in tarragon.
Sprinkle fish evenly with salt and ground pepper. Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Add fish to pan; cook 5 minutes on each side or until desired degree of doneness. Serve with sauce.
1 tablespoon chopped peeled fresh ginger
1 tablespoon water
1 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/4 teaspoon crushed red pepper
4 garlic cloves, minced
1/2 teaspoon freshly ground black pepper, divided
2 teaspoons canola oil
1/4 cup finely chopped onion
1 (14-ounce) can fat-free, less-sodium chicken broth
3/4 cup light coconut milk
3 tablespoons fresh lemon juice
4 (6-ounce) halibut fillets
1/2 teaspoon salt
4 teaspoons chopped fresh parsley (optional)
Combine first 7 ingredients in a small bowl. Add 1/4 teaspoon of black pepper, stirring until well blended.
Heat oil in a large nonstick skillet over medium heat. Add onion; cook 3 minutes, stirring occasionally. Add ginger mixture; cook 1 minute, stirring frequently. Add broth; bring to a boil. Reduce heat, and simmer 5 minutes. Add coconut milk and juice; simmer 2 minutes.
Sprinkle fish with remaining 1/4 teaspoon black pepper and salt. Add fish to pan; cook 8 minutes or until fish flakes easily when tested with a fork or until the desired degree of doneness. Garnish with the chopped fresh parsley, if desired.
1 tablespoon canola oil
1/2 cup thinly sliced shallots
1 (2-inch) piece fresh ginger, peeled and thinly sliced (about 2 Tbsp.)
2 garlic cloves, minced (about 2 tsp.)
2 teaspoons Thai red curry paste
1/2 cup dry white wine
2 (14-oz.) cans light coconut milk, well shaken
3 tablespoons fresh lime juice
3/4 teaspoon soy sauce
3/4 teaspoon kosher salt, divided
4 (6-oz.) halibut fillets
1 tablespoon sesame oil
5 cups thinly sliced baby bok choy (about 10 oz.)
1/4 cup cilantro sprigs
8 lime wedges
Heat canola oil in a 4-quart Dutch oven over medium-high. Add shallots, ginger, and garlic; cook, stirring often, until shallots are tender, about 5 minutes. Stir in curry paste, and cook until fragrant, about 1 minute. Stir in wine, and cook until liquid almost evaporates, 2 to 3 minutes. Add coconut milk, lime juice, fish sauce, and 1/2 teaspoon salt. Cover and cook until the mixture comes just to a simmer, 5 to 7 minutes.
Sprinkle remaining 1/4 teaspoon salt over fish; place fillets in a single layer in simmering liquid in Dutch oven. Cover and cook until fish flakes easily with a fork, 7 to 9 minutes.
Meanwhile, heat sesame oil in a large skillet over medium-high. Add bok choy; cook, stirring often, until browned and tender, about 6 minutes.
Using a spatula, transfer fish to 4 bowls. Ladle broth evenly over fish; add bok choy. Garnish with cilantro, and serve with lime wedges.
I like this with a side of rice or quinoa….or both! A quick, easy addition is Seeds of Change Quinoa & Brown Rice packet that heats up in 90 seconds.