Healthy Halibut With Fennel in a Tomato Bean Sauce |
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Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 4 |
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A healthy recipe from Chef MD (John La Puma, MD) that combines fish, veggies and even beans. Recipe published as Diabetic friendly in Walgreen's Diabetes and You. Ingredients:
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) |
Directions:
1. 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. 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. Reduce heat under skilled to medium-low and add remaining 2 t oil. Add chopped fennel bulb and cook 5 minutes, stirring occasionally.
4. Add garlic and continue cooking 3-4 minutes or until fennel is tender.
5. Add tomatoes, olives, capers and beans to the skillet.
6. 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. 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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