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Seared Halibut

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Recipe By Chef Joe Brown, Melange Café

Here’s a quick dish that’s less than thirty minutes from start to finish. Atlantic halibut has been overfished, so opt for Pacific coast or substitute another eco-friendly firm white fish.

Recipe taken from WHYY’s A Chef’s Guide to Good Cooking.

Serves 2


  • 1 filet of halibut
  • 2 ounces vegetable oil
  • Salt and pepper to taste
  • 1 onion, sliced
  • 1 cup cherry tomatoes halved
  • 1 cup pre-cooked potatoes in pieces
  • 1 teaspoon garlic
  • ½ cup white wine or non-alcoholic wine (opitonal)
  • ½ of a lemon
  • 3 hands full cleaned arugula or spinach
  • 1 tablespoon vegetable stock


    1. Heat vegetable oil in a frying pan, add filet of halibut seasoned with salt and pepper. Let fish sear on each side without moving it in the pan.
    2. Add onion, cherry tomatoes, potatoes, garlic, white wine, lemon squeezed, arugula or spinach, pinch of salt, stock. Simmer a little and bring pan to a heated oven for 10-12 minutes.
Photo by Flicker user sporkist / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

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Photo by Flicker user mollycakes / CC BY-NC 2.0

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