Halibut is a species of flatfish found in the North Atlantic Ocean and North Pacific Ocean. The Atlantic halibut is the largest flatfish in the world. Popularly consumed on Catholic holy days, the name halibut was derived from the Old English words “haly” which means holy and “butte” which means flatfish. Halibut is noted for its dense and firm texture and can be prepared using a variety of cooking methods such as sautéing, grilling, broiling, roasting, steaming or poaching. Having a neutral taste, halibut can easily be seasoned according to your preference. If you want to add more fish to your diet, halibut is a good choice. It is not only rich in protein, but also a good source of omega-3 and omega-6 fatty acids. A serving of about 4 to 5 ounces of halibut fillet can provide more than a third of your dietary needs for essential vitamins and minerals, including selenium, niacin, phosphorus, magnesium, and vitamins B12 and B6.
Try making this easy Asian-inspired halibut recipe at home. The lightly seasoned halibut fillets are grilled to perfection, then finished with a rich and delicious sauce on top. These fish fillets are perfect with hot steaming rice, steamed or sautéed vegetables, a side salad or quinoa.
This recipe takes about 30 to 40 minutes to make. Serves 6.
• 6 (4-ounce) fillets of halibut, skins removed
• 1 tsp sesame oil
• ¼ tsp ground black pepper
• 2 tbsp chopped fresh cilantro
• 1 tsp vegetable oil
• 1 shallot, finely chopped
• 2 cloves garlic, finely chopped
• 1 tbsp black bean sauce
• ½ cup of mirin
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
To make the sauce, heat vegetable oil in a non-stick pan over medium heat.
Add chopped shallots and garlic, then sauté for about 1 to 2 minutes.
Stir in black bean sauce, mirin, and soy sauce.
Cook until the sauce is reduced by half.
Remove the pan from the heat.
Mix vinegar into the sauce, then set aside while you grill the fish fillets.
Preheat the grill pan over high heat and lightly oil the grates.
Pat the halibut fillets dry using a paper towel.
Rub all sides of the halibut fillets with sesame oil, then sprinkle with ground black pepper.
Grill the fish for about 5 minutes per side.
Transfer the grilled halibut fillets to a serving platter.
Sprinkle cilantro and pour sauce on top before serving.
Ideas And Tips:
You can also use cod, tuna, snapper, mahi-mahi, sea bass or salmon.
If you don’t have a grill pan, you can bake the fish fillets in the oven at 400°F for 15 minutes. You can also use a non-stick pan or cast iron skillet to cook the fish fillets.
You can substitute mirin with a mixture of 1 1/2 tbsp sugar and 1/2 cup of dry sherry, dry white wine or rice vinegar. You can also use a mixture of 1/2 tbsp lemon juice and 1/2 cup of white grape juice.
You can find black bean sauce in a well-stocked Asian store. If you can’t find it, you can use hoisin sauce or just add another tablespoon of soy sauce.
images – https://www.youtube.com/watch?v=X8p8GvNWMO0