The World's Healthiest Foods

15 Minute Seared Halibut Salad

This light, quick, and easy halibut salad is especially good with the cooked sage for seasoning. If you like the flavor of fresh sage, you will love this salad. Using our stovetop cooking method is a fast and healthier way of cooking fish that doesn’t use heated oils. It makes a healthy, satisfying meal from start to finish in just 15 minutes.

Prep and Cook Time: 15 minutes

Ingredients:
4 - 6oz halibut steaks or fillets
1/2 lb mixed salad greens
4 medium cloves garlic, pressed
3 TBS fresh chopped sage
1/4 cup + 1 TBS fresh lemon juice
*optional 3 TBS extra virgin olive oil
salt, cracked black pepper to taste
Directions:

  1. Rinse and dry lettuce by using salad spinner if possible. Place lettuce mixture on 4 plates.
  2. Preheat a 12 inch non-stick skillet over medium high heat for 2 minutes. While pan is heating prepare sage, garlic and lemon juice.
  3. Rub halibut with 1 TBS lemon juice and season with a little salt and pepper. Cook for 2-3 minutes on each side in hot pan. You do not need oil or liquid for this. This is our (Stove top Searing) cooking method. Remove from pan and place on salad greens.
  4. In same pan add garlic, sage and cup lemon juice to hot pan and heat for about a minute.
  5. Turn off heat and add olive oil. If using olive oil, it’s best with 3 TBS. Drizzle over salads and season with salt and cracked black pepper.

    Serves 4

Healthy Cooking Tips: Halibut can dry out easily, so it is important not to overcook it. Because stove temperatures vary, keep a close eye on your halibut and check for doneness starting about 1 minute after you turn it. Insert the tip of a knife into the thickest part of the fish. It should flake easily, but still be moist. Cook it a little less than done, and remove it from the heat. It will continue to cook and be perfect when you eat it. For those who are sensitive to fats, by all means go light on the olive oil. If not, use the recommended 3 TBS for best flavor. You may choose to toss a little of the dressing with the greens before placing the halibut on top. Then place a spoonful on top of the halibut. This way you get the wonderful sage flavor evenly throughout your salad.
This page was updated on: 2002-09-27 13:24:20
2002 The George Mateljan Foundation