Recipe Tag: Halibut

En Papillote White Fish – HmF – Virtual

Combine the garlic, parsley, lemon zest and juice, salt, butter, and olive oil in a bowl or food processor and mix together thoroughly. Place in the refrigerator until needed.

Preheat the oven to 350F.

Cut potatoes into half inch rounds. To blanch potatoes, place in a medium sized pot of water and bring to a boil. Remove from heat and strain when potatoes are cooked halfway through (5-8 minutes). Place potatoes in an ice bath to halt the cooking process.

Season the fish with the salt and pepper. Set aside in the refrigerator.

To assemble the pouches, divide beans and potatoes between 6 large, square pieces of parchment paper. Top with 1 cup of greens and one 4-ounce filet of fish.

Sprinkle the contents of each pouch with 1 tablespoon of wine.

Place 1 1/2 teaspoons of compound butter on top of each fish filet.

Fold the parchment paper around the edges tightly in 1/4 inch folds to create a half moon shape. Make sure that all edges are tightly sealed to avoid steam escaping.

Arrange the packaged fish on a sheet tray and place in the oven. Cook until the fish is fully cooked through (white and flaky), about 12-15 minutes.

Remove the sheet pan once finished and serve by carefully opening each parchment package and transferring contents to a plate.

Ginger Miso Fish en Papillote

Gather all ingredients and equipment.

Preheat the oven to 350°F (180°C).

In a small bowl, mix together the miso, the whites of the green onions, 1 tsp of sesame oil, ginger, honey, and 1 tsp soy sauce. Set aside.

Coat the fish filets on both sides with miso mixture and set aside.

Place the bok choy, edamame, and mushrooms in a medium bowl. Add 1 tsp of soy sauce, 1 tsp sesame oil, and half of the ginger and toss gently to coat.

Fold 2 pieces of parchment paper or foil until they are almost a 15 inch x 12 inch square.

Starting at one end of the folded edge, cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart with the folding crease down the center.

To assemble the pouches, divide the bok choy, edamame and mushrooms mixture between the two hearts, placing the mixture on one half of each heart.

Top the vegetables with one 4-ounce filet of fish.

Top each filet with lime juice.

To close the pouches, fold the top of the heart over the fish and vegetables.

Then starting at the top curve of the heart, make a fold, overlapping your folds to create a sealed crimped outer edge. Continue working around the base of the heart until you get to the bottom point. Twist tightly and fold into a crimp to completely seal your packet.

Arrange the packaged fish on a baking tray and place in the oven.

Cook until the fish is fully cooked through (white and flaky) and has an internal temperature of 140F, about 12-15 minutes.

Place each pouch on a plate and let stand about 30 seconds to cool before opening to avoid burns.

There will be some hot steam that escapes when the parchment is cut (be careful!). Squeeze the limes over the fish and serve.

Parmesan Crusted Fish (HmF)

Preheat the oven to 375° F (180° C).

Line a baking sheet with parchment paper or aluminum foil and spray with olive oil.

Combine parsley, garlic powder, parmesan, and black pepper in a small bowl.

Place fish on lined baking sheet and evenly coat fish with 1 teaspoon of olive oil.

Using a spoon, cover the fish with parmesan mixture.

Place cherry tomatoes on the same baking sheet and spray with olive oil and spray.

Cook for about 10 – 15 minutes, until the fish reaches an internal temperature of 145°F (using a meat thermometer) and tomatoes are soft.

Serve with a lemon wedge and enjoy!

Baked Whitefish

Preheat the oven to 400F.

Place the fish on a sheet pan, skin side down. Drizzle with olive oil and season each side with salt and pepper.

Bake the fish for 8-12 minutes (depending on the thickness of the fish) or until the fish flakes easily and the internal temperature reaches 145°F. Serve hot.

Fish Tacos with Corn Relish

In a medium bowl, mix cumin, chili powder, oregano, paprika, pepper, and 1/4 tsp salt together.

Cut the fish into 4 ounce fillets. Evenly coat each piece of fish with the seasoning mixture.

Heat 1 tsp of olive oil in a medium sauté pan over medium-high heat. Add the white part of the green onion, red bell pepper, garlic and corn to the pan. Cook for 2-3 minutes, or until the corn begins to brown. Stir constantly.

In the same pan, add the tomatoes, vinegar and remaining salt to the pan. Cook until the relish starts to thicken.

Stir in the lime juice, honey, cilantro and green parts of the onions to the pan. Pour in a bowl and cover with foil to keep warm.

In a separate saute pan, heat 2 tsp of olive oil over medium-high heat. Add the fish and cook until golden brown. Flip the fish over using a spatula and cook until flaky or until it reaches an internal temperature of 145°F (63°C). Remove from heat and break the fish up with a spatula.

While the fish is cooking, toast the tortillas. Place tortillas over a low flame for 1 to 2 minutes. Constantly check to make sure they aren’t burning, but they should be slightly charred. Flip with tongs.

Assemble tacos by placing 2 tablespoons of corn relish, and 1/4 cup of fish into each of 8 toasted tortillas. Enjoy!

En Papillote White Fish

Combine the garlic, parsley, lemon zest and juice, salt, butter, and olive oil in a bowl or food processor and mix together thoroughly. Place in the refrigerator until needed.

Preheat the oven to 350F.

Cut potatoes into half inch rounds. To blanch potatoes, place in a medium sized pot of water and bring to a boil. Remove from heat and strain when potatoes are cooked halfway through (5-8 minutes). Place potatoes in an ice bath to halt the cooking process.

Season the fish with the salt and pepper. Set aside in the refrigerator.

To assemble the pouches, divide beans and potatoes between 6 large, square pieces of parchment paper. Top with 1 cup of greens and one 4-ounce filet of fish.

Sprinkle the contents of each pouch with 1 tablespoon of wine.

Place 1 1/2 teaspoons of compound butter on top of each fish filet.

Fold the parchment paper around the edges tightly in 1/4 inch folds to create a half moon shape. Make sure that all edges are tightly sealed to avoid steam escaping.

Arrange the packaged fish on a sheet tray and place in the oven. Cook until the fish is fully cooked through (white and flaky), about 12-15 minutes.

Remove the sheet pan once finished and serve by carefully opening each parchment package and transferring contents to a plate.

Spicy Pumpkin Seed Fish

Preheat the oven to 325°F.

Place the pumpkin seeds, paprika, salt and pepper on a small plate. Stir well with a fork.

Place the fish filets on the plate pressing down so that the pumpkin seeds stick to the fish. Turn the filets and coat well with the seasoning and pumpkin seeds.

Place a medium sized skillet over medium high heat. Add the olive oil to the pan.

When the oil is hot add the fish to the pan. Press down on the fish with a spatula firmly.

Cook for about one minute and then transfer the pan to the oven.

Roast for about 6 minutes on one side and then turn the fish. Roast for another 4 to 7 minutes.

Remove the pan from the oven and transfer the fish to plates.

Place the pan over medium heat and add the white wine and butter. Cook, stirring with a whisk, for about 3 minutes until the sauce has reduced by about half.

Serve the fish topped with the sauce.

Whitefish in Foil with Vegetables and Tomato Sauce

You will need 2 sheets of aluminum foil, about 15″ by 24″ each.

Slice the asparagus lengthwise and then cut the spears into quarters (each spear will end up with eight pieces).

Preheat the oven to 400°F.

Fold the foil so that it is almost a square (15 inches x 12 inches). Starting at one end of the folded edge, cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.

Place half of the beans on each foil paper.

Rinse the halibut filets in cold water and pat dry. Put filets on top of the beans. Center the filets on one side of the cut heart so that the other side will fold over the top of the filets easily.

Sprinkle 1/8 tsp. of the salt over each of the pairs of sole filets. Add fresh pepper to taste.

Scatter the carrots, red and green peppers, sliced mushrooms and asparagus over the fish evenly.

Mix together the tomato paste and wine. Pour the mixture over the filets. Drizzle the top of the filets with the olive oil.

Close the foil by rolling the edge inward, starting at the point of the heart and working around to the base of the heart. The foil pouch with the fish inside will be in the shape of a large half circle.

Place the pouches on a cookie sheet and then into the oven. Reduce the heat to 375°F and cook for 15 minutes.

Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open. There will be some hot steam that escapes when the parchment is cut (be careful!).

Zucchini Wrapped Halibut with Mediterranean Sauce – Low Sodium Version

Using a potato peeler, slice the zucchini lengthwise. Bear down firmly to create slightly thicker slices.

Lay the slices side by side in a way that each slightly overlaps the other. The strips should form two flat sheets of zucchini about the width of the length of the halibut filets. Spray each “sheet” lightly with olive oil and then sprinkle the tarragon over them.

Place the halibut filets at the “base” of the sheets with the strips running perpendicular to the fish filets. Roll the fish into the sheets. The zucchini should fold around the fish about 1 1/2 times. When done, the two “tails” of the zucchini sheet should be on the bottom of the roll so that they are held in place.

Place the wrapped fish in a steamer basket and place in the fridge. Prepare the steamer with water on the stove.

Place the olive oil in a small skillet over medium heat. Add the shallots, almonds and prosciutto. Cook slowly, stirring frequently, until the shallots begin to soften. Add the capers and caper juice. Cook for another two or three minutes and add the white wine and cherry tomatoes.

Cook for about 5 minutes, mashing the tomatoes with a spoon until they are well softened. If the sauce needs more liquid, add a small amount of water a tablespoon at a time. When the tomatoes are cooked, add the butter.

Place the steamer basket over high heat and cook the zucchini wrapped fish until it is done. This is about 8-10 minutes at full steam and the internal temperature of the fish will be about 140°F.

Serve the fish topped with the sauce.

Zucchini Wrapped Halibut with Mediterranean Sauce

Using a potato peeler, slice the zucchini lengthwise. Bear down firmly to create slightly thicker slices.

Lay the slices side by side in a way that each slightly overlaps the other. The strips should form two flat sheets of zucchini about the width of the length of the halibut filets. Spray each “sheet” lightly with olive oil and then sprinkle the tarragon and salt over them.

Place the halibut filets at the “base” of the sheets with the strips running perpendicular to the fish filets. Roll the fish into the sheets. The zucchini should fold around the fish about 1 1/2 times. When done, the two “tails” of the zucchini sheet should be on the bottom of the roll so that they are held in place.

Place the wrapped fish in a steamer basket and place in the fridge. Prepare the steamer with water on the stove.

Place the olive oil in a small skillet over medium heat. Add the shallots, almonds and prosciutto. Cook slowly, stirring frequently, until the shallots begin to soften. Add the capers and caper juice. Cook for another two or three minutes and add the white wine and cherry tomatoes.

Cook for about 5 minutes, mashing the tomatoes with a spoon until they are well softened. If the sauce needs more liquid, add a small amount of water a tablespoon at a time. When the tomatoes are cooked, add the butter.

Place the steamer basket over high heat and cook the zucchini wrapped fish until it is done. This is about 8-10 minutes at full steam and the internal temperature of the fish will be about 140°F.

Serve the fish topped with the sauce.