Pan-Seared Fennel-Scented Halibut with Puttanesca

recipe
Tomato-based sauces, such as this, are a zesty match for halibut.

Yield:

4 servings

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

David Bonom,

Cooking Light

April 2008
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