Citrus Baked Halibut Food

HALIBUT WITH CITRUS-DIJON SAUCE

Steps:

• Arrange fish in a large shallow baking dish.
• Combine orange juice and next 5 ingredients in a small bowl and mix well.
• Pour over fish steaks, cover and marinate in refrigerator for 1 hour, turning once.
• Remove steaks from marinade and reserve marinade.
• Combine reserved marinade, olive oil and mustard in small saucepan and bring to boil.
• Add onion, capers and parsley and reduce heat to simmer for 5 minutes.
• Place halibut steaks on broiler pan sprayed with nonstick cooking spray and brush with sauce.
• Broil for 5 minutes.
• Turn, brush with sauce and broil an additional 3 minutes or until fish flakes easily with fork.
• Spoon remaining sauce over fish or serve on the side.

HALIBUT WITH CITRUS-OLIVE SAUCE

Steps:

• In a small saucepan, bring 1-1/2 cups orange juice, wine, lime juice and shallot to a boil; cook until liquid is reduced to 1/2 cup, about 15 minutes. Reduce heat to low; gradually whisk in butter until butter is melted. Remove from heat; stir in red pepper and olives. Keep warm., In a large skillet, bring the garlic, oregano and remaining orange juice to a boil. Reduce heat; add fillets and steam, uncovered, for 8-10 minutes or until fish flakes easily with a fork. Serve with sauce.

PAN-SEARED HALIBUT WITH CITRUS SALSA

Steps:

• Using a paring knife, remove the peel and white pith from the orange and tangerine. Working over a large bowl, carefully cut between the membranes to release the citrus segments, allowing them to fall into the bowl along with any juices. Add the avocado, onions, cilantro and lime zest and juice to the bowl with the citrus. Gently toss to mix. Season the salsa with salt and pepper.
• In a large nonstick skillet, heat the oil over medium-high heat. Sprinkle the halibut liberally with salt and pepper. Add the halibut to the skillet and cook until golden brown and cooked through, 3 to 5 minutes per side. Transfer the halibut to serving plates, top with salsa and serve.

PAN SEARED HALIBUT WITH CITRUS CREAM SAUCE

Steps:

• Cut halibut into 4 equally sized pieces. Salt and pepper.
• Heat butter on med-high heat in a large skillet.
• Place halibut in hot pan. Once fish is placed in the pan do not disturb until it is brown and caramelized. Approximately 2-3 minutes on each side depending on it's thickness.
• Remove fish from pan and place on a plate. Cover with foil.
• Add vegetables to pan and sauté for a few minutes until tender.
• Remove vegetables from pan and keep warm.
• Add wine to pan with heat on med high, add orange juice, reduce to ½ of the liquid volume.
• Reduce heat and add cream. Whisk to incorporate.
• Add chopped parsley.
• Plating: Add a portion of the vegetables to a plate. Place the fish on top and top with the citrus cream sauce.

CITRUS BAKED HALIBUT

Steps:

• OVEN COOKING:.
• Rinse halibut in cold water and dry using paper toweling.
• Arrange halibut in a 9" x 13" oven-proof baking dish.
• Preheat oven to 400 degrees Fahrenheit.
• In a frying pan, add butter, onion and garlic. Saute until translucent.
• Remove from heat; stir in parsley, orange rind, salt and pepper.
• Spread mixture over halibut steaks.
• In a small bowl, mix together orange juice and lemon juice.
• Sprinkle juice over steaks, but be careful not to wash away the onion/garlic mixture.
• Bake fish in preheated 400 degree Fahrenheit oven for 20 to 22 minutes, turning over at about 10 minutes of cooking time.
• Continue cooking until time expires or until fish flakes easily with a fork.
• DO NOT OVERCOOK FISH.
• Spoon hot juices over fish.
• Serve at once.
• MICROWAVE COOKING:.
• Prepare and arrange fish and onion/garlic as above.
• Reduce orange juice by 2 tablespoons.
• Cover fish with a clear plastic wrap vented.
• Cook on HIGH (full power) for 4 minutes.
• Turn fish over and cook for an additional 3 to 4 minutes on HIGH (full power) or until fish flakes easily with a fork.
• Spoon juices over fish and serve at once.
• If desired, serve with Tartar Sauce.

GRILLED HALIBUT WITH BROWN BUTTER-CITRUS-AU POIVRE VINAIGRETTE

Steps:

• Heat a charcoal or gas grill to high.
• Brush the halibut fillets on both sides with the canola oil and sprinkle with salt and pepper. Grill, covered, until golden brown on the bottom, about 2 minutes. Flip and cook, covered, until the fish is firm and just cooked through, another 2 minutes. Transfer to a platter.
• While the fish cooks, combine 2 tablespoons of the butter and the shallot in a medium skillet over medium heat. Cook, stirring, until the shallot softens, about 3 minutes. Add the remaining butter and cook, swirling the pan, until the butter is nut brown. Add the orange and lemon juice and zest, as well as the thyme, 1/4 teaspoon black pepper and salt to taste. Drizzle the brown butter over the fish. Sprinkle orange and lemon zest and thyme sprigs over the top. Serve immediately.

LEMON HERB BAKED HALIBUT (PARVE, PASSOVER)

Steps:

• Gather the ingredients.
• Line a shallow glass dish with parchment paper, and place the halibut fillets in the dish in a single layer.
• In a small bowl, combine the olive oil, lemon juice, garlic, parsley, basil, salt, and pepper.
• Pour the marinade over the fish. Cover and refrigerate for 1 hour.
• Preheat the oven to 450 F/230 C. Pour the marinade out of the dish.
• Bake the fish, uncovered, in the preheated oven for 15 minutes, or until the fish easily flakes with a fork. Serve immediately.

BAKED CITRUS HALIBUT WITH TOMATO SAUCE

Steps:

• Preheat the oven to 400°F and lightly oil an ovenproof pan large enough to accommodate all of the fillets in a single layer.
• Stir the lemon juice and salt together, then coat the halibut in the mixture and refrigerate for 15 minutes.
• Pat the fillets dry with paper towels and place them in the prepared pan. Brush each fillet with 1/4 teaspoon of the olive oil and top with 1/4 cup of the tomato sauce.
• Bake for 12 to 15 minutes, until the fish is opaque and flakes easily. To be certain the fish is done, push a two-pronged kitchen fork straight down into the flesh. If you feel no resistance, the fish is cooked; if not, return the fish to the oven for another minute or two.
• Top each fillet with 1 tablespoon of the relish before serving.
• variation
• For a totally different taste sensation, marinate the halibut in Cilantro Lime Vinaigrette (page 181) for 30 minutes. Pat the fillets dry with paper towels. Sprinkle each fillet with a pinch of salt and a pinch of cayenne, and bake as above. Top with a dollop of Mango and Avocado Salsa (page 185) before serving.
• storage
• Store in an airtight container in the refrigerator for 2 days.
• nutrition information
• (per serving)
• Calories: 380
• Total Fat: 28g (4.7g saturated, 17.4g monounsaturated)
• Carbohydrates: 5g
• Protein: 26g
• Fiber: 1g
• Sodium: 450mg
• CULINARY RX
• Nutritionists tout fish as a great source of omega-3 fatty acids, which studies suggest may be beneficial for people fighting breast and prostate cancer. But recent research suggests that not all fish are created equal, and what people really should be looking at is the ratio of omega-3 to omega-6, as omega-6s may promote cancer growth. This ratio could be at the heart of the benefits of the so-called Mediterranean diet, which some researchers believe is linked to lower cancer rates in Mediterranean countries. The magic ratio of omega-3s to omega-6s appears to be no less than 1 to 1 (and preferably a lot more omega 3s). For example, halibut's ratio is 2.5 to 1 (good), wild king salmon comes in at 5.6 to 1 (better), and fish roe weighs in at 11.1 to 1 (a slam dunk). By contrast, farm-raised catfish has fifty times more omega-6s than omega-3s. A good rule of thumb is to look for wild fish, as opposed to farm-raised, since the feed given to some cultivated fish can be high in omega-6s.

BAKED HALIBUT

Steps:

• Preheat the oven to 400ºF. Line a baking sheet with parchment paper or foil. In a shallow bowl, mix together the panko bread crumbs, parmesan, parsley, dill, chives and lemon zest.
• Rinse halibut fillets and pat dry with a paper towel. Place fillets onto the prepared baking sheet and drizzle with olive oil (rubbing it into the front and back of the fillet), then dredge the fish into the bread crumb/parmesan cheese mixture, pressing it in lightly with your fingers.
• Place fillets back onto baking sheet and bake in the preheated oven until crumb topping is lightly browned and fish flakes easily with a fork, 10 to 15 minutes.
• Taste and season with salt and pepper, as needed. The parmesan cheese is salty, so I usually don't need additional salt.