Pan-Seared Halibut with Heirloom Tomatoes

Posted by Sano Global Nutrition on Feb 12th 2019

Take a break from expensive restaurants by cooking a healthy meal with foods that fight cancer.

Baby Greens with Blackberry Vinaigrette

Halibut

Ingredients:

  • Two 5 oz halibut fillets
  • 1 tsp. olive oil
  • 1 tsp. butter
  • 1 tsp. fresh thyme, chopped
  • Juice of ½ lemon

Makes 2 servings (4 oz each, when cooked).

Per Serving: 170 calories, 11 g total fat (4 g saturated fat), 47 g carbohydrate, 9 g dietary fiber, 39 g protein, 115 mg sodium.

Heirloom Tomato Topping

Ingredients

  • 1/2 lb. heirloom tomatoes, chopped (juices saved)(or sub regular tomatoes)
  • 1 tsp. fresh basil, chopped
  • 1 tsp. shallot, minced
  • 1 tsp. chives, chopped
  • 1 tsp. white balsamic vinegar (or sub regular balsamic)
  • 1/2 tsp. olive oil
  • Dash of salt
  • Black pepper, to taste

Instructions

  1. Combine the tomatoes and their juices with the shallots, garlic, vinegar, chives, basil, and olive oil in a medium bowl. Season with salt and pepper 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, lemon and thyme to the skillet; spoon the liquid over the fillets as they cook, about 2 minutes longer.
  6. Add farro and greens to plates (recipes below).
  7. Transfer the halibut to plates over the grains and greens, and finish by spooning 2 Tbsp of the the tomato mixture on top of each filet.

Makes 8 servings (1 cup total).

Per Serving: 10 calories, 0 g total fat (0 g saturated fat), 1 g carbohydrate, 0 g dietary fiber, 0 g protein, 20 mg sodium.