PAN-ROASTED HALIBUT WITH CARAMELIZED ONIONS
12 Best Foods Cookbook by Dana Jacobi
Creamy caramelized onions contrast nicely with this firm, meaty fish. Searing the fish on top of the stove to give it a brown crust, then finishing it in the oven, is how chefs keep a thick fillet crisp outside and moist inside.
Makes 4 servings
• 2 tablespoons unsalted butter
• 2 pounds yellow onions (about 4 large), thinly sliced
• 2 teaspoons wildflower honey
• 2 whole cloves
• Salt and freshly ground pepper to taste
• 1½ pounds halibut fillet with the skin, cut in 4 pieces
• 2 teaspoons unbleached all-purpose flour
• 1 tablespoon light olive or canola oil
• 1 lime, cut in 8 wedges, for garnish
1. Heat the butter in a deep, medium skillet over medium-high heat. Add the onions, stirring until they are coated. Cook until they wilt, stirring occasionally, 6 minutes. Mix in the honey and cloves. Cover the pan tightly and cook 10 minutes longer.
2. Uncover and continue cooking, stirring frequently, until the onions are soft and honey-colored, 15 minutes. Remove the cloves and season to taste with salt and pepper. There will be about 2 cups of cooked onions.
3. Preheat the oven to 500°F. Rub each piece offish with 1/2 teaspoon of flour. Season the fish with salt and pepper. In a medium ovenproof skillet, heat the oil over medium-high heat. Add the fish and cook skin side down for 2 minutes. Turn and cook until the fish is golden brown, 6 minutes.
4. Transfer the skillet to the oven and roast the fish 4 minutes, or until it feels firm when pressed in the center with your fingertip. To serve, set each piece of the roasted halibut skin side down in the center of a dinner plate. Top with one-quarter of the caramelized onions. Arrange 2 lime wedges on top.
Make the onions up to 3 days ahead and this dish assembles very easily. Simply reheat the onions, wrapped in foil, at 350°F for 20 minutes, then increase the temperature to roast the fish.
Per serving 382 calories 13 g fat, 5 g saturated fat, 39 g protein, 28 g carbohydrates, 5 g fiber
FOOD FACT - Halibut provides a good amount of omega-3s, but stick to fish caught in the Pacific as Atlantic halibut is endangered.