Seared Halibut Niçoise

Seared Halibut Niçoise
Contributor
Halibut Niçoise

For those of us who don't cook fish on a regular basis (and when we do, tend to stick to basics like tuna or salmon), the prospect can be a little intimidating. But that is no excuse to shy away from experimenting with a fish that is outside of your comfort zone.

Halibut is a lovely, flaky, mild white fish — a great base for bolder flavors. This recipe draws inspiration from Mediterranean flavors — sweet tomatoes, briny cured olives, fresh haricots vert, and tangy mustard vinaigrette. Healthy, easy weeknight dinner? Check.

Check out more Healthy and Hearty Halibut Recipes.

Ingredients

For the Dijon vinaigrette

  • 1  Tablespoon  Dijon mustard
  • Splash of red wine vinegar
  • Salt and pepper, to taste
  • 2  Tablespoons  olive oil

For the halibut Niçoise

  • halibut steak, removed from bone and cut into four 4-ounce portions
  • Salt and pepper, to taste
  • 1/4  Pound  haricots verts, stems removed
  • 1  Tablespoon  olive oil
  • 2  Ounces  cherry tomatoes
  • 1  Tablespoon  cured black olives, roughly chopped
  • lemon

Directions

For the Dijon vinaigrette

In a small bowl, whisk together the mustard, red wine vinegar, and a little salt and pepper. Next, drizzle in the olive oil in a continuous stream, whisking all the while until fully incorporated. Make sure to taste and adjust according to personal taste. Set aside.

For the halibut Niçoise

Season the 4 portioned steaks with salt and pepper, and set aside.

In a medium pan, sauté the haricots vert in olive oil over medium-low heat for about 3-5 minutes. Next, add in the cherry tomatoes and chopped olives, and continue to cook for about 15-20 minutes. While the mixture cooks, be sure to toss occasionally, and as the cherry tomatoes start to blister, smash them gently to release the juice, creating a kind of rustic sauce. Mix in the juice of 1 lemon. When the sauce is ready, reduce heat to low.

When the sauce is ready, cook the halibut steaks in a large pan over medium-low heat, about 5 mintues on each side.

To plate, drizzle each steak with about a teaspoon of the vinaigrette, and top with some of the tomato-olive sauce and haricots vert.

Nutritional Facts

Total Fat
14g
20%
Sugar
1g
1%
Saturated Fat
2g
8%
Cholesterol
39mg
13%
Carbohydrate, by difference
2g
2%
Protein
8g
17%
Vitamin A, RAE
4µg
1%
Vitamin C, total ascorbic acid
4mg
5%
Vitamin K (phylloquinone)
8µg
9%
Calcium, Ca
17mg
2%
Choline, total
1mg
0%
Folate, total
2µg
1%
Iron, Fe
1mg
6%
Magnesium, Mg
9mg
3%
Niacin
2mg
14%
Phosphorus, P
70mg
10%
Selenium, Se
12µg
22%
Sodium, Na
279mg
19%
Water
24g
1%
Zinc, Zn
1mg
13%

Halibut Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Halibut Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.