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Entree, Seafood |180 calories per serving|25 minute recipe

Pan-Seared Halibut with Heirloom Tomatoes

This content was last updated on February 20, 2020

Take a break from expensive restaurants by creating this fancy meal in your own kitchen. Tomatoes are rich in lycopene, an antioxidant associated with a reduced risk of several cancers. Halibut is rich in another cancer-fighting antioxidant, selenium, and is also rich in Vitamin B12 and magnesium. Pair this fish dish with greens and whole grains for a well-balanced, cancer-protective meal.

Ingredients

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Halibut:
  • 2 5 oz. halibut fillets
  • Salt and freshly ground black pepper, to taste
  • 1 tsp. olive oil
  • 1 tsp. butter
  • 1 tsp. fresh thyme, chopped
  • Juice of ½ lemon
Heirloom Tomato Topping:
  • 1/2 lb. heirloom tomatoes, chopped (juices saved)
  • 1 tsp. fresh basil, chopped
  • 1/2 tsp. olive oil
  • 1 tsp. shallot, minced
  • 1 tsp. chives, chopped
  • 1 tsp. white balsamic vinegar (or sub regular balsamic)
  • Salt and freshly ground black pepper, to taste
Halibut:
Makes 2 servings (4 oz. cooked per serving). Per serving: 170 calories, 6 g total fat (2 g saturated fat, 0 g trans fat), 75 mg cholesterol, 1 g carbohydrates, 26 g protein, 0 g dietary fiber, 110 mg sodium, 0 g sugar, 0 g added sugar.
Makes 8 servings (2 Tbsp. per serving). Per serving: 10 calories, 0 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 1 g carbohydrates, 0 g protein, 0 g dietary fiber, 25 mg sodium, 1 g sugar, 0 g added sugar.

Directions

  1. In a medium bowl, combine the tomatoes and their juices with the basil, olive oil, shallots, and chives. Season with salt and pepper (to taste) and set aside.
  2. Pat dry the halibut fillets with paper towels to remove extra moisture, and season with salt and pepper.
  3. In a medium nonstick skillet, heat 1 tsp. of olive oil over medium-high heat.
  4. Add the halibut and cook until browned on the bottom (or skin has turned crispy), about 5 minutes.
  5. Flip the fillets and add the butter, thyme and lemon to the skillet; spoon the liquid over the fillets as they cook, about 2 minutes longer.
  6. Transfer the halibut to a plate. Spoon 2 Tbsp. of the tomato mixture on top of each filet.

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