Pan-seared halibut with quinoa is a healthy and delicious dish filled with good fats, protein, and fiber. The dish is pan-seared to perfection, giving it a crispy exterior while maintaining a tender and flaky interior. The use of fresh herbs and tangy ingredients like kalamata olives and tomatoes adds a vibrant burst of flavors that pairs well with the mild taste of halibut. Served on a bed of fluffy quinoa, this dish not only satisfies the palate but also provides plenty of nutritional benefits.
Quinoa, which is used in this recipe, may not be a staple in everyone's pantry but can be found in the grains section or health foods aisle of any supermarket. It's a nutrient-dense, gluten-free grain that can be cooked just like rice. Another ingredient to take note of is the halibut. It’s a type of white fish that can be found in the seafood section of supermarkets or at your local fishmonger’s. You can opt for fresh or frozen fillets depending on your preference.
Ingredients for Pan-Seared Halibut with Quinoa
Halibut filets: Halibut is a type of white fish that is lean and low in fat. It has a clean, mild flavor which makes it a great canvas for the flavorful ingredients in this dish.
Quinoa: Quinoa is a superfood known for being high in protein and fiber. It has a nutty flavor and fluffy texture when cooked.
Grapeseed oil: Grapeseed oil has a high smoke point, making it perfect for searing the halibut.
Baby tomatoes: These add a sweet and slightly tangy flavor to the dish.
Kalamata olives: Kalamata olives are known for their rich and fruity flavor, adding a tangy taste to the dish.
Shallots: Shallots have a mild and slightly sweet flavor, adding depth to the dish.
Garlic: Garlic provides a strong and pungent flavor, a must-have in many savory dishes.
Red wine vinegar: This ingredient adds acidity and a touch of sweetness to the dish.
Fresh parsley and basil: Fresh herbs add a aromatic and refreshing element to this dish.
Lemon juice: Lemon juice adds a zesty and vibrant tang to the dish, complementing the fish and quinoa.
One reader, Dwayne Whitehurst says:
This pan-seared halibut with quinoa recipe is a game-changer! The halibut was perfectly seared, and the quinoa salad was a delightful accompaniment. The flavors were fresh and vibrant, and the dish was surprisingly easy to prepare. I highly recommend trying this recipe for a healthy and delicious meal.
Mastering the Techniques for Perfect Pan-Seared Halibut
How to pan-sear halibut: This technique involves heating oil in a skillet over high heat, then carefully adding the seasoned halibut filets and cooking them until golden brown on the bottom edges before flipping and cooking until the internal temperature reaches 140 degrees F.
How to cook quinoa: Boil 1 cup of water in a small saucepan, add the uncooked quinoa, and reduce the heat to medium. Cook for about 10 minutes, stirring occasionally, until the quinoa is tender and the water is absorbed.
How to prepare tomato and olive quinoa topping: Heat a skillet over medium heat, then add tomatoes, olives, shallots, garlic, red wine vinegar, and salt. Cook for about 4 minutes until the tomatoes release some of their juices, then add the cooked quinoa, parsley, and basil. Mix to combine.
How to serve pan-seared halibut with quinoa: Once the fish is cooked, transfer it to a plate, then spoon the tomato and olive quinoa topping over the fish. Squeeze a little lemon juice over everything, and serve with lemon slices.
How To Make Pan-Seared Halibut with Quinoa
Enjoy a serving of gluten-free, flaky fish with this easy pan seared halibut, made filling with tender quinoa, and made in just under 30 minutes!
Serves:
Ingredients
- 16ozhalibut filets,about 2-inches thick
- ½cupquinoa,rinsed, uncooked
- ¼tspsalt,plus more for seasoning
- freshly ground black pepper,for seasoning
- ¼cupgrapeseed,or vegetable oil
- 2cupsbaby tomatoes,cut in half
- ¼cupkalamata olives,pitted, sliced
- ¼cupshallots,minced
- 1garlic clove,minced
- 1tbspred wine vinegar
- 1tbspfresh parsley,or 1 tsp dried parsley, minced
- 1tbspfresh basil,thinly sliced
- lemon juice,squeezed, for serving
- lemon slices,for serving
Instructions
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Blot the halibut filets with paper towels to remove as much excess moisture. Set aside.
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Boil 1 cup of water in a small saucepan. Add the uncooked quinoa and reduce the heat to medium, stirring occasionally. Cook for about 10 minutes. Set aside.
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Season both sides of the halibut filets with salt and pepper. Heat the oil in a large skillet over high heat.
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Once the oil is very hot and begins to simmer, carefully add each filet to the pan skin-side-up. Press down on the fish for a few seconds with a spatula.
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Reduce the heat to medium-high and cook the halibut, without moving it for about 5 minutes until it is golden brown on the bottom edges. Carefully flip and reduce the heat to medium.
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Cook for about 4 minutes until the internal temperature reaches 140 degrees F. Turn off the heat, transfer the fish to a paper-towel-lined plate.
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Drain some of the oil from the skillet, saving about 1 to 2 tablespoons inside the skillet.
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Heat the skillet over medium heat. Add the tomatoes, olives, shallots, garlic, red wine vinegar, and ¼ teaspoon of salt.
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Stir and cook for about 4 minutes until the tomatoes begin to release some of their juices. Add the cooked quinoa, parsley, and basil. Mix to combine.
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Place the cooked fish on top, squeeze a little lemon juice over everything, turn off the heat, and serve with lemon slices. Enjoy
Recipe Notes
Cover any leftovers and store them in the refrigerator for a few days. Reheat as desired.
Nutrition
- Calories: 413.56kcal
- Fat: 7.59g
- Saturated Fat: 1.24g
- Monounsaturated Fat: 3.12g
- Polyunsaturated Fat: 2.28g
- Carbohydrates: 35.11g
- Fiber: 5.21g
- Sugar: 2.94g
- Protein: 49.54g
- Cholesterol: 111.13mg
- Sodium: 578.65mg
- Calcium: 78.86mg
- Potassium: 1460.41mg
- Iron: 3.68mg
- Vitamin A: 89.80µg
- Vitamin C: 14.35mg
Expert Advice for Achieving Crispy Skin on Pan-Seared Halibut
When searing halibut or any other type of fish, it's important to have your pan and oil very hot before adding the fish. This will ensure a nice, crispy sear on the outside while keeping the inside moist and tender. Also, resist the urge to move the fish around in the pan. Let it cook undisturbed so it can develop a nice crust. If the fish is sticking to the pan, it's likely not ready to flip. It will release naturally from the pan when it's properly seared.
Time-Saving Tips for Making This Recipe
Prep ahead: Prepare the quinoa and chop the vegetables in advance to streamline the cooking process.
One-pan wonder: Use a large skillet to cook the halibut and quinoa mixture simultaneously for a time-saving, efficient meal.
Multi-task: While the quinoa is cooking, start preparing the halibut and vegetable mixture to maximize efficiency in the kitchen.
Fresh and ready: Use pre-cut vegetables and pre-portioned quinoa to cut down on prep time and make the cooking process more efficient.
Quick sear: Sear the halibut over high heat for a shorter time to achieve a golden crust while saving time in the cooking process.
Substitute Ingredients For Pan-Seared Halibut With Quinoa Recipe
halibut filets - Substitute with sea bass filets: Sea bass has a similar firm texture and mild flavor, making it a great alternative to halibut in this recipe.
quinoa - Substitute with brown rice: Brown rice can be used as a substitute for quinoa, providing a nutty flavor and a similar chewy texture.
grapeseed - Substitute with olive oil: Olive oil can be used as a substitute for grapeseed oil, providing a similar light and neutral flavor for searing the fish.
baby tomatoes - Substitute with cherry tomatoes: Cherry tomatoes can be used as a substitute for baby tomatoes, offering a similar sweet and juicy flavor.
kalamata olives - Substitute with green olives: Green olives can be used as a substitute for kalamata olives, providing a slightly different flavor profile but still adding a briny and salty element to the dish.
shallots - Substitute with red onion: Red onion can be used as a substitute for shallots, offering a similar mild and sweet flavor when sautéed.
red wine vinegar - Substitute with balsamic vinegar: Balsamic vinegar can be used as a substitute for red wine vinegar, providing a slightly sweeter and more complex flavor to the dish.
fresh parsley - Substitute with cilantro: Cilantro can be used as a substitute for parsley, adding a fresh and bright herbaceous flavor to the dish.
fresh basil - Substitute with fresh mint: Fresh mint can be used as a substitute for basil, providing a refreshing and aromatic flavor to complement the dish.
lemon juice - Substitute with lime juice: Lime juice can be used as a substitute for lemon juice, offering a similar citrusy acidity to brighten the flavors of the dish.
Plating Ideas for a Stunning Presentation
Elevate the halibut: Gently place the pan-seared halibut filet on the plate, ensuring it is the star of the dish. The halibut should be positioned in a way that showcases its golden sear and delicate texture.
Create a quinoa bed: Arrange the cooked quinoa on the plate in a neat and elegant manner, serving as a flavorful and nutritious base for the halibut. Ensure the quinoa is evenly spread and complements the dish's visual appeal.
Garnish with vibrant tomatoes: Artfully scatter the baby tomatoes around the plate to add pops of color and freshness. Their vibrant hues will enhance the overall presentation and provide a burst of flavor.
Incorporate kalamata olives: Strategically place the kalamata olives alongside the halibut, adding a touch of richness and depth to the dish. Their deep purple color will contrast beautifully with the other elements on the plate.
Add a touch of shallots and garlic: Sprinkle the finely chopped shallots and garlic around the plate, infusing the dish with aromatic notes and visual interest. These elements should be delicately placed to enhance the overall composition.
Drizzle with red wine vinegar: Carefully drizzle a small amount of red wine vinegar around the plate, adding a hint of acidity and complexity to the dish. The vinegar should be applied with precision to avoid overwhelming the flavors.
Garnish with fresh herbs: Sprinkle freshly chopped parsley and basil over the halibut and quinoa, adding a final touch of vibrant greenery and herbaceous aroma. The herbs should be delicately placed to create a visually appealing finish.
Lemon accents: Place a few lemon slices on the plate, adding a bright and citrusy element to the presentation. The lemon slices can be strategically positioned to balance the visual composition and provide a hint of acidity.
Attention to detail: Ensure that the plate is meticulously arranged, with each element thoughtfully placed to create a visually stunning and appetizing presentation. Pay close attention to symmetry, balance, and overall aesthetic appeal.
Essential Kitchen Tools for Cooking Halibut and Quinoa
- Skillet: A flat-bottomed pan used for frying, searing, and sautéing ingredients.
- Spatula: A kitchen tool with a broad, flat, blunt blade, used for lifting, flipping, and spreading ingredients.
- Saucepan: A deep cooking pan with a long handle and a lid, used for boiling, simmering, and making sauces.
- Paper towels: Absorbent disposable towels used for drying and cleaning food items.
- Small saucepan: A smaller version of a saucepan, used for heating and cooking small quantities of ingredients.
- Knife: A sharp-edged utensil used for cutting, slicing, and chopping ingredients.
- Cutting board: A durable board used as a surface for cutting and preparing food.
- Tongs: A utensil with two arms and a pivot, used for picking up and manipulating food.
- Measuring cups and spoons: Tools used for accurately measuring ingredients in cooking and baking.
- Skewers: Long, narrow metal or wooden sticks used for holding and cooking food over an open flame or heat source.
Proper Storage and Freezing Methods for Pan-Seared Halibut and Quinoa
To store leftover pan-seared halibut, place it in an airtight container in the refrigerator for up to 3 days. When ready to reheat, place the fish in a baking dish and cover with foil. Bake at 350°F for about 10-15 minutes, or until heated through.
Leftover quinoa can be stored in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave or on the stovetop, adding a splash of water or olive oil if needed to prevent drying out.
To freeze the halibut, wrap each filet tightly in plastic wrap and place them in a freezer-safe bag or container. Label with the date and freeze for up to 2 months. Thaw the fish in the refrigerator overnight before reheating.
While it's possible to freeze cooked quinoa, its texture may become slightly mushy upon thawing. If you still want to freeze it, place the cooled quinoa in a freezer-safe bag or container, remove as much air as possible, and freeze for up to 2 months. Thaw in the refrigerator overnight and reheat as desired.
It's not recommended to freeze the entire dish together, as the tomatoes and other ingredients may become soggy and lose their texture. It's best to store and freeze the components separately for optimal quality.
How To Reheat Leftover Pan-Seared Halibut and Quinoa
Preheat your oven to 350°F (175°C). Place the leftover halibut and quinoa in an oven-safe dish, and cover it with aluminum foil. Heat the dish in the oven for about 10-15 minutes, or until the fish and quinoa are heated through. This method helps to retain the moisture in the fish and prevents it from drying out.
For a quicker option, you can use the microwave. Place the leftover halibut and quinoa in a microwave-safe dish, and cover it with a damp paper towel. Microwave on high for 1-2 minutes, or until the fish and quinoa are heated through. Be careful not to overcook the fish, as it can quickly become dry and rubbery in the microwave.
If you have a steamer basket, you can also reheat the halibut and quinoa using this method. Fill a pot with about an inch of water, and bring it to a boil. Place the leftover fish and quinoa in the steamer basket, and place the basket over the boiling water. Cover the pot with a lid, and steam for 3-5 minutes, or until the fish and quinoa are heated through.
For a crispy texture, you can reheat the leftover halibut in a skillet. Heat a small amount of olive oil or butter in a skillet over medium heat. Add the leftover fish to the skillet, and cook for 1-2 minutes on each side, or until it is heated through and slightly crispy on the outside. Serve the reheated fish over the leftover quinoa, and garnish with fresh herbs and a squeeze of lemon juice.
Interesting Trivia About Halibut and Quinoa
Halibut is a good source of lean protein and is rich in omega-3 fatty acids, which are beneficial for heart health. Quinoa is a complete protein, containing all nine essential amino acids, making it a great option for vegetarians and vegans. Both halibut and quinoa are nutrient-dense foods, providing a range of vitamins and minerals essential for overall health.
Budget-Friendly Tips for Making Pan-Seared Halibut with Quinoa
This pan-seared halibut with quinoa recipe offers a balanced blend of flavors and nutrients, making it a cost-effective choice for households. The halibut provides a healthy dose of protein and omega-3 fatty acids, while quinoa offers fiber and essential minerals. The use of seasonal ingredients like tomatoes, olives, and fresh herbs enhances the dish's nutritional value. The approximate cost for a household of 4 people is around $30-$35, depending on the availability and pricing of the ingredients. Overall, this recipe earns a solid 8/10 for its nutritional benefits, flavor profile, and affordability.
Is This Halibut and Quinoa Dish Healthy?
The pan-seared halibut with quinoa recipe is a healthy and nutritious dish. Here's why:
- Halibut is a lean, white fish that is low in calories and high in protein, making it an excellent choice for a healthy diet
- Quinoa is a nutrient-dense grain that is high in fiber, protein, and various vitamins and minerals
- The recipe uses healthy cooking methods, such as pan-searing and boiling, which help to retain the nutrients in the ingredients
- The dish is packed with fresh vegetables, including tomatoes, shallots, and garlic, which provide essential vitamins, minerals, and antioxidants
- The use of healthy fats, such as grapeseed oil, helps to promote heart health and reduce inflammation in the body
To make this recipe even healthier, you could try the following suggestions:
- Use a variety of colorful vegetables to increase the nutrient density of the dish
- Experiment with different herbs and spices to add flavor without increasing the calorie content
- Reduce the amount of oil used in the recipe or opt for a healthier alternative, such as avocado oil or coconut oil
- Serve the dish with a side of leafy greens, such as spinach or kale, to boost the fiber and nutrient content
- Use a low-sodium vegetable broth instead of water to cook the quinoa for added flavor and nutrition
Editor's Take on This Delightful Seafood Dish
The combination of pan-seared halibut and quinoa in this recipe creates a delightful and nutritious dish. The halibut is perfectly cooked, with a crispy exterior and tender, flaky interior. The quinoa provides a satisfying and wholesome base, complemented by the burst of flavor from the tomatoes, olives, and shallots. The dish is beautifully balanced with the acidity from the red wine vinegar and the freshness of the herbs. Overall, this recipe offers a harmonious blend of textures and flavors that is sure to impress any seafood enthusiast.
Enhance Your Pan-Seared Halibut With Quinoa Recipe with These Unique Side Dishes:
Tasty Variations on the Classic Halibut and Quinoa Combo
Appetizer and Dessert Ideas to Complement Pan-Seared Halibut
Why trust this Pan-Seared Halibut With Quinoa Recipe:
This recipe offers a delightful combination of fresh halibut and nutritious quinoa, providing a balanced and flavorful meal. The use of high-quality grapeseed oil ensures a perfect sear on the fish, while the addition of baby tomatoes and kalamata olives infuses the dish with vibrant colors and rich flavors. The incorporation of shallots and garlic adds depth to the dish, complemented by the bright acidity of red wine vinegar and lemon juice. The final touch of fresh parsley and basil elevates the overall taste, making this recipe a trustworthy and delightful choice.
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