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Healthy Halibut With Fennel In A Tomato Bean

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Ingredients

Adjust Servings:
20 ounces skinless halibut fillets about 1 inch thick
3 teaspoons olive oil divided
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 medium fennel bulb coarsely chopped
3 tablespoons fennel leaves chopped and reserved for garnish
4 garlic cloves minced
1 (14 1/2 ounce) can no salt added diced tomatoes drained (may use 1 3/4 cup chopped fresh tomatoes)
16 pitted kalamata olives halved
3 tablespoons drained capers
1 (15 ounce) can no-salt-added great northern beans rinsed and drained (may substitute navy beans)

Nutritional information

249.9
Calories
79 g
Calories From Fat
8.8 g
Total Fat
1.2 g
Saturated Fat
45.3 mg
Cholesterol
607.8mg
Sodium
11.2 g
Carbs
3.7 g
Dietary Fiber
3 g
Sugars
31.7 g
Protein
334g
Serving Size (g)
4
Serving Size

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Healthy Halibut With Fennel In A Tomato Bean

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    Cuisine:

    I wonder if I can substitute any ingredients.

    • 50 min
    • Serves 4
    • Easy

    Ingredients

    Directions

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    Healthy Halibut With Fennel in a Tomato Bean Sauce


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    Steps

    1
    Done

    Heat a Large Nonstick Skilled Over Medium-High Heat Until Very Hot. Brush One Side of the Halibut With 1 T of the Oil and Season With Salt and Pepper.

    2
    Done

    Add Halibut to the Skillet, Seasoned Sides Down. Cook 3 Minutes or Until Seared and Golden Brown. Transfer to a Plate and Set Aside.

    3
    Done

    Reduce Heat Under Skilled to Medium-Low and Add Remaining 2 T Oil. Add Chopped Fennel Bulb and Cook 5 Minutes, Stirring Occasionally.

    4
    Done

    Add Garlic and Continue Cooking 3-4 Minutes or Until Fennel Is Tender.

    5
    Done

    Add Tomatoes, Olives, Capers and Beans to the Skillet.

    6
    Done

    Push Vegetables to Edbes of Skillet and Return Fillets to the Skillet, Seared Sides Up. Continue Cooking Uncovered Until Halibut Is Opaque in Center (3-5 Minutes).

    7
    Done

    Transfer Halibut to Serving Plates. Quickly Heat the Vegetables Through and Transfer to Plates Alongside Alibut. Sprinkle Chopped Fennel Fronds Over All.

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    William Khan

    Sushi sensei skilled in the art of crafting delicate and delicious sushi rolls.

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