Greenland halibut, also known as Greenland turbot, is a prized catch from the icy waters of the North Atlantic. Renowned for its mild, sweet flavor and tender, white flesh, this fish offers a delightful culinary experience that’s both versatile and nutritious.
Health Benefits:
Incorporating Greenland halibut into your diet provides numerous health advantages:
- Rich in Omega-3 Fatty Acids: Greenland halibut is abundant in omega-3s, which support heart health and reduce inflammation.
- High-Quality Protein: This fish serves as an excellent source of lean protein, essential for muscle development and overall bodily functions.
- Essential Vitamins and Minerals: Packed with nutrients like vitamin D, phosphorus, and selenium, Greenland halibut contributes to bone health, immune support, and metabolic processes.
Culinary Profile:
The delicate taste and firm texture of Greenland halibut make it a versatile ingredient in various cooking methods, including grilling, baking, and pan-searing. Its subtle flavour pairs wonderfully with a range of seasonings and sauces, allowing chefs to get creative in the kitchen.
- Prep Time: 20
- Cook Time: 15
- Total Time: 35 minutes
- Yield: 1-2 persons
INGREDIENTS
- 3 cloves garlic, minced
- juice from 1 large lemon
- 1/2 cup dry white wine
- 1/4 cup extra virgin olive oil, plus 1 tbsp for the pan
- sea salt and black pepper, to taste
- 260g steaks of Greenland halibut
- Eggplant, asparagus and cherry tomatoes, to taste
- 1 tbsp butter
INSTRUCTIONS
- In a large, shallow dish, combine garlic, lemon juice, wine and olive oil.
- Place thawed steaks of halibut fish into the dish with the marinade, turning to coat. Refrigerate for 20-30 minutes.
- Cut slices of eggplant, asparagus and cherry tomatoes. Set aside.
- Heat 1 tbsp olive oil in a large non-stick skillet over medium heat.
- Remove halibut from the marinade and season with salt and pepper. Place in the hot pan and cook until a golden crust forms on the bottom of the fish, about 3-5 minutes. Try not to move the fish around the pan a lot until the crust forms to decrease sticking.
- Flip fish and cook in the other side until cooked through.
- Add butter to the pan and let it melt, then spoon it over the top of the fish.
- Place halibut on the serving plate.
- Saute slices of eggplant, asparagus and cherry tomatoes with high heat with the remaining oil.
- Place the vegetables at the side of the fish on the serving plate.
- Optional: Add a slice of lemon and some tartare sauce to finish.
This pan-seared Greenland halibut steak recipe showcases the fish’s natural flavours, complemented by a medley of vibrant vegetables. Whether you’re a seasoned seafood lover or new to cooking fish, this dish offers a straightforward yet elegant meal that’s both delicious and nourishing.
