Pan-Seared Marinated Halibut Fillets
Pan seared halibut
Halibut is a highly coveted fish around the globe, and for good reason. This giant fish is delicious, nutritious, and packed with health benefits. No matter the cooking method, halibut tends to come out flaky and tender, with a scrumptious buttery flavor that never overpowers and never tastes ″fishy″ like some other fish and seafood can. How long you cook your halibut will make a difference, but most fish is done cooking very quickly, so do keep that in mind. Halibut steaks and fillets are easy to handle and stand up to many methods of cooking, such as: grilled, pan fried, baked in oven, and pan-seared, like in this recipe. Add a short bath in a rich marinade and you're looking at a mouthwatering meal fit for royalty. If you're ready to learn how to cook halibut, read on!
Halibut's mild flavor and white flesh make preparation a snap, especially when you soak the fish in a delicious marinade. By leaving the halibut to soak for at least thirty minutes and up to two hours, you allow all the flavors to permeate the meat as well as help keep it tender and moist. With a good marinade, more seasoning as the fish cooks isn't necessary. Even if you overcook the fish a little, the marinade will help seal in that flavor and moisture. Do be careful not to leave any fish in a marinade too long. Since fish is already very tender on its own, leaving it too long in a marinade will start to break down the connective tissues and the fish can begin to fall apart. Up to two hours is best, and you'll infuse the fish with exciting flavors. Searing the halibut, like this recipe calls for, helps it stay together too, even if you do leave it a little too long in the marinade. Just handle with care when you first remove it from the marinade. You can do a simple marinade, like this recipe with garlic and lemon juice, or you can go very complex. Have fun experimenting!
Healthy benefits of seafood include:
- High in protein
- Lean meat option
- Healthy fats
- Omega-3 fatty acids
- Low calories
Kitchen skill: beginner
This recipe is simple and straight-forward, so we're calling this a beginner recipe. Like many halibut fillets recipes, this one has a small list of simple, easy to find ingredients that make this a great meal for a quick work night dinner or healthy weekend option when you don't feel like spending all day in the kitchen. You might even have all these things in your kitchen right now! Prep the fish first. If you leave your halibut in the marinade for the minimum thirty minutes, that's plenty of time to make a side or two to go along with it. The actual cooking time for halibut is very short: just a few minutes per side, baste, then a few more minutes per side. Be sure to set some of the marinade aside before you put the raw halibut in it. You never want to baste your food with the same marinade raw fish or meat has been sitting in. The best halibut for sale is right here on Global Seafoods, and since we deliver straight to your door, you save time, money, and frustration when you buy halibut online
Additions and sides
If you'd like to dress this dish up just a little more, you can add some of the following items. Sliced fresh zucchini and yellow squash lightly steamed, fresh ″zoodles″, angel hair pasta or penne pasta with olive oil and Parmesan cheese, steamed rice with butter, rife pilaf with almonds, or a fresh side salad. If you have any halibut left over, it tastes wonderful crumbled and sprinkled on salad, in pasta, and in soups.
6 tablespoons olive oil
3 small garlic cloves, peeled and minced
1 teaspoon dried basil
1 teaspoon salt
1 teaspoon black pepper
2 tablespoons lemon juice
46-ounce halibut fillets, skin removed
1 tablespoon light olive oil or vegetable oil
Chopped parsley, for garnish, optional
- In a large sealable plastic bag, combine the 6 tablespoons olive oil, garlic, basil, salt, pepper and lemon juice. Add fish, seal bag, and turn to coat. Refrigerate for at least 30 minutes or up to 2 hours.
- In a large flat skillet (do not use a ridged pan), pour light olive oil or vegetable oil, tilting pan to spread evenly. Warm over high heat until smoking, then add fish fillets. Brush top and sides with marinade. Cook until seared, about 3 minutes; turn and sear other side, about 3 more minutes. Brush top and sides with marinade again. Reduce heat to medium. Cook until centers of fillets are just opaque, 2 to 4 minutes more on each side depending on thickness, brushing with marinade as before. Garnish with parsley, if desired, and serve.
- You may use LingCod.
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