Pan Seared Halibut with Quinoa and Parsley Vinaigrette
A Biggest Loser recipe for a healthy fish dinner from Chef Curtis Stone.
per serving: 340 Calories, 11g Fat, 1.5g Saturated Fat, 35mg Cholesterol, 180mg Sodium, 29g Total Carb, 3g Dietary Fiber, 2g Sugar, 30g Protein
Yield: Serves 4
Ingredients
For the quinoa:
- 2 teaspoons extra virgin olive oil
- 1 shallot, finely diced
- 1 clove garlic, finely diced
- 1 cup uncooked quinoa
- 1 cup low (or no) sodium chicken or vegetable stock
For the vinaigrette:
- ¾ tablespoon shallots, finely diced
- 1 tablespoon red wine vinegar
- 2 teaspoons extra virgin olive oil
- 2 tablespoons fresh flat leaf parsley, roughly chopped
For the halibut:
- 1 teaspoon olive oil
- 4 4-ounce halibut fillets (each about 1½-inch thick)
Instructions
- Heat a medium sauce pan over medium high heat, add the olive oil and sweat the shallot for 2 minutes stirring constantly.
- Add the garlic and cook for an additional 2 minutes.
- Add the quinoa and stir to coat with the shallot and garlic, then add in the stock and bring to a simmer.
- Reduce heat to simmer gently for about 15 to 20 minutes or until the quinoa is tender but not mushy.
- Meanwhile to make the vinaigrette, place the shallots and vinegar in a medium mixing bowl.
- While whisking, slowly drizzle in the olive oil.
- Add the parsley and season the vinaigrette with salt and pepper to taste.
- When ready, remove the quinoa from the heat and let sit for 5 minutes. After 5 minutes, fluff with fork and reserve.
- To cook the halibut: Place a large nonstick sauté pan over medium-high heat and drizzle with the remaining oil.
Place the fillets in the hot pan and cook for 4 minutes, or until the fillets are golden brown on the bottom. Turn the fillets over and cook for 3 minutes, or until the fish is just cooked through but still moist and juicy.
To serve: Divide the quinoa evenly among 4 serving plates, top with halibut and drizzle with parsley vinaigrette.
Source: Curtis Stone
User Feedback
(Page 1 of 1, 1 total comments)Theresa
Be sure you use more than 1 tsp of oil to sear the fish or it will stick to the pan. This is really a rather bland recipe so you may want to spice it up.
posted Jan 23rd, 2011 11:01 pm