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Pan-Seared Fennel-Scented Halibut with Puttanesca

Yield 4 servings
Tomato-based sauces, such as this, are a zesty match for halibut.

Ingredients

  • Orzo:
  • 6 ounces orzo
  • 1 teaspoon grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons butter
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • Fish:
  • 2 teaspoons fennel seeds, crushed
  • 1/2 teaspoon salt, divided
  • 1/8 teaspoon freshly ground black pepper
  • 4 (6-ounce) halibut fillets
  • 4 teaspoons extravirgin olive oil, divided
  • 1/2 cup chopped onion
  • 1/8 teaspoon crushed red pepper
  • 3 garlic cloves, minced
  • 2 cups cherry tomatoes, halved
  • 1 tablespoon drained capers
  • 1/4 cup sliced fresh basil

Nutrition Information

  • calories 435
  • caloriesfromfat 24 %
  • fat 11.6 g
  • satfat 2.6 g
  • monofat 5.8 g
  • polyfat 2.2 g
  • protein 42.1 g
  • carbohydrate 38.7 g
  • fiber 3.5 g
  • cholesterol 59 mg
  • iron 2 mg
  • sodium 604 mg
  • calcium 115 mg

How to Make It

  1. To prepare orzo, cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a bowl; stir in rind and next 4 ingredients (through 1/8 teaspoon black pepper). Toss to combine.

  2. To prepare fish, combine fennel seeds, 1/4 teaspoon salt, and 1/8 teaspoon black pepper; stir well. Sprinkle both sides of the fish with fennel seed mixture. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add fish to pan; sauté 5 minutes on each side or until fish flakes easily with a fork or until desired degree of doneness. Transfer to a plate, and keep warm.

  3. Heat remaining 2 teaspoons oil over medium-high heat. Add onion and red pepper flakes to pan; sauté 1 minute. Add garlic; sauté 15 seconds. Stir in tomatoes and capers; cook 2 minutes. Remove from heat; stir in basil and remaining 1/4 teaspoon salt. Divide pasta evenly among each of 4 plates; top each with 1 fillet. Spoon 1/3 cup tomato mixture over each serving.