Quick Sear-roasted Halibut With Tomato & Capers

Name: Quick Sear-roasted Halibut With Tomato & Capers
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 1 teaspoon balsamic vinegar; 2 Tbs capers, rinsed and chopped; 79 milliliters all-purpose flour; 2 medium cloves garlic, thinly sliced; 1 pint cherry or grape tomatoes, halved; 454 grams thick skinless halibut fillet (or other mild white fish, like cod), cut into 4 even pieces; 4 servings Kosher salt and freshly ground black pepper; 2 Tbs extra-virgin olive oil; 1 Tb chopped fresh oregano

Quick Sear-roasted Halibut With Tomato & Capers is a dairy free and pescatarian recipe with 4 servings. One serving contains 232 calories, 23g of protein, and 9g of fat. This recipe covers 20% of your daily requirements of vitamins and minerals. Head to the store and pick up balsamic vinegar, garlic, halibut fillet, and a few other things to make it today. To use up the flour you could follow this main course with the Apple Tart with Caramel Sauce as a dessert. From preparation to the plate, this recipe takes approximately 45 minutes. A couple people really liked this main course.

Instructions

Position a rack in the center of the oven and heat the oven to 450F.

Equipment you will use

Oven

In a medium bowl, mix the tomatoes, capers, oregano, vinegar, 1/2 tsp. salt, and 1/4 tsp. pepper.

Ingredients you will need

Tomato

Oregano

Vinegar

Capers

Pepper

Salt

Equipment you will use

Bowl

Season the fish with 3/4 tsp. salt and 1/4 tsp. pepper and dredge it in the flour, shaking off the excess.

Ingredients you will need

Pepper

All Purpose Flour

Fish

Salt

Heat the oil in a 12-inch (preferably nonstick) ovenproof skillet over medium-high heat until shimmering hot.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Add the fish, evenly spaced, and cook without touching until it browns and releases easily from the pan (check by gently lifting one of the corners), about 3 minutes. Flip the fish, sprinkle the garlic around it, and cook until the garlic just starts to brown on some edges, about 30 seconds.

Ingredients you will need

Garlic

Fish

Equipment you will use

Frying Pan

Pour the tomato mixture around the fish and transfer the skillet to the oven. Roast until the fish is just firm to the touch and opaque when you pry open a thicker piece with a paring knife, 3 to 6 minutes.

Ingredients you will need

Tomato

Fish

Equipment you will use

Frying Pan

Knife

Oven

Let the fish rest for a couple of minutes and then serve with the tomato mixture spooned over it.

Ingredients you will need

Tomato

Fish

Calories

280, Fat

11, Fat Calories

100, Saturated Fat

5, Protein

37, Monounsaturated Fat

6, Carbohydrates

570, Cholesterol

55, Fiber

Photo: Scott Phillips

Rate this Recipe and View Reviews

8, Polyunsaturated Fat

2, Sodium

Equipment

Ingredients

Servings:

1teaspoon

balsamic vinegar 2Tbs

capers, rinsed and chopped 79milliliters

all-purpose flour 2medium cloves

garlic, thinly sliced 1pint

cherry or grape tomatoes, halved 454grams

thick skinless halibut fillet (or other mild white fish, like cod), cut into 4 even pieces 4servings

Kosher salt and freshly ground black pepper 2Tbs

extra-virgin olive oil 1Tb

chopped fresh oregano

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Halibut. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is St. Michael-Eppan Anger Pinot Grigio. It has 4.3 out of 5 stars and a bottle costs about 23 dollars.