Pan Seared Halibut with Lemon Caper Sauce over Roasted Fennel and Garlic Mashed Potatoes

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One might think with the dearth of posts from Goodmotherdiet that I am still on vacation, or at least being very lazy.  Well the truth is that I was on a lovely vacation with our friends, Bob and Julie, in beautiful Anguilla (part of the British Virgin Islands)  where we enjoyed 82 degrees every day, long beach walks, bike rides through the countryside, yoga overlooking the ocean and mango margaritas at sunset. Yes, we were spoiled AND it was so nice to get out of the rain! I flew back several days ago, however, my suitcase, in a rogue attempt to extend it’s vacation in the tropics, stayed behind in St. Maarten.  Nestled in among my bathing suits and beach wraps was, you guessed it,  my laptop charge cord.  I had my laptop but without power it was very hard to use.  Rest assured that I do have several new recipes to post, once I get the photos downloaded and recipes written.  So stay tuned for Pasta with Parm Roasted Cauliflower and Power Greens and a Tofu Noodle Bowl.  The beauty of this guilt inspired post though is that it is really a triple whammie, three recipes that I think all work well together, but you can pick and choose at will.  Make just one or all three!

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I love this flavor combination. Halibut is a mild but flavorful fish with a really great texture that is gets crispy golden on the outside and light and flaky on the inside when pan roasted.  Served over the top of roasted fennel and creamy, smooth garlic mashed potatoes with the delicious and savory lemon caper sauce drizzled over the top of everything…heaven!  The halibut recipe is easy and fast.  The halibut cooks in about 6 minutes and the sauce takes another 5 minutes and there is very little prep work.  Add a salad and dinner can definitely be on the table in 15 minutes!  The fennel and mashed potatoes take a little longer but are totally worth it.

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I love fennel, both raw in salads and cooked, but my favorite preparation is simply roasted with a drizzle of olive oil and a sprinkle of salt and pepper.  Fennel has a very elegant taste and has a delicate but sweet flavor when roasted. If you slice the bulbs into ‘steaks’, it is a very pretty presentation too. I’ll bet you didn’t know (I didn’t either) that fennel is in the carrot family. I would not have guessed that little fun fact.  Fennel is thought to have many health benefits and has been used in natural remedies since ancient times.  It is loaded with nutrients; iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K content present in fennel all contribute to building and maintaining bone structure and strength, so ladies in particular, take note.

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TIPS: I have written this as three separate recipes and you should be able to print them that way.  If you want to make all three (which I recommend), start by roasting the garlic and getting the potatoes boiling.  Then slice the fennel, drizzle with olive oil, sprinkle with spices and put that in the oven with the garlic. Finish off the mashed potatoes and take the fennel out of the oven and set aside.  Pan sear the halibut, make the sauce and dinner is served! Note:  garlic can be roasted way ahead of time and left to cool.

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PAN ROASTED HALIBUT WITH LEMON CAPER SAUCE

  • 4 Halibut fillets
  • 1/2 teaspoon Old Bay seasoning (optional)
  • salt and pepper
  • 2 Tbsn butter
  • 2 Tbsn olive oil
  • 2 cloves garlic, minced
  • 1 large lemon (about 1/4 cup lemon juice)
  • 2 tsp lemon zest (optional)
  • 3/4 cup dry white wine
  • 2 Tbsn capers
  • 1 Tbsn parsley, chopped

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  • Season both sides of fillets with salt, pepper and Old Bay, if using. Heat olive oil and butter in a large pan over medium heat until very hot. Place halibut fillets in pan and sear for 3-4 minutes, then flip and cook the other side for another 2-3.

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  • Remove from heat and loosely cover to keep warm.

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  • Lower heat and add the garlic and cook until fragrant. 2-3 minutes. Add lemon juice and wine and bring to a boil. Reduce heat and let simmer 5 minutes, until thickened.

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  • Stir in the capers, parsley and lemon zest, taste and adjust seasoning, if necessary.

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  • Transfer fish to serving plates and spoon sauce over the top.

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ROASTED FENNEL

  • 2 large bulbs fennel
  • 1-2 Tbsn olive oil (or olive oil spray)
  • 1/4 tsp salt and 1/8 tsp pepper
  • 1/2 tsp dried oregano or Italian Seasoning

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  • Remove fennel stalk and cut lengwise into thick slices.

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  • Brush or spray both sides with olive oil and sprinkle with oregano, salt and pepper.

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  • Roast at 425 degrees, turning once for about 25 minutes.

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GARLIC MASHED POTATOES

  • 2 large russet potatoes
  • 1 head garlic
  • 1/2 cup milk (or almond milk )
  • 3 Tbsn butter
  • salt to taste

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  • Slice top off of garlic bulb, exposing the cloves.  Drizzle with olive oil and wrap in foil.  Bake at 425 degrees for about an hour.  Remove from heat and let cool.

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  • Peel potatoes and cut them into chunks.  Boil about 20 minutes, or until very soft.  Drain potatoes and place them in a large bowl.  Squeeze garlic into potatoes and puree using a potato masher or food processor.
  • Add milk, butter and salt and pulse or stir to combine.

 

Pan Roasted Haliut with Lemon Caper Sauce

  • Servings: 4
  • Difficulty: easy
  • Print

 20160119_192053

PAN ROASTED HALIBUT WITH LEMON CAPER SAUCE

  • 4 Halibut fillets
  • 1/2 teaspoon Old Bay seasoning (optional)
  • kosher salt and freshly ground black pepper
  • 2 Tbsn butter
  • 2 Tbsn olive oil
  • 2 cloves garlic, minced
  • 1 large lemon (about 1/4 cup lemon juice)
  • 2 tsp lemon zest (optional)
  • 3/4 cup dry white wine
  • 2 Tbsn capers
  • 1 Tbsn parsley, chopped
  • Season both sides of fillets with salt, pepper and Old Bay, if using. Heat olive oil and butter in a large pan over medium heat until very hot.
  • Place halibut fillets in pan and sear for 3-4 minutes, then flip and cook the other side for another 2-3.
  • Remove from heat and loosely cover to keep warm.
  • Lower heat and add the garlic and cook until fragrant. 2-3 minutes. Add lemon juice and wine and bring to a boil. Reduce heat and let simmer 5 minutes, until thickened.
  • Stir in the capers, parsley and lemon zest, taste and adjust seasoning, if necessary.
  • Transfer to serving plates and spoon sauce over the top.

Roasted Fennel

  • Servings: 4
  • Difficulty: easy
  • Print

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ROASTED FENNEL

  • 2 large bulbs fennel
  • 1-2 Tbsn olive oil (or olive oil spray)
  • 1/4 tsp salt and 1/8 tsp pepper
  • 1/2 tsp dried oregano or Italian Seasoning
  • Remove fennel stalk and cut lengwise into thick slices.
  • Brush or spray both sides with olive oil and sprinkle with oregano, salt and pepper.
  • Roast at 425 degrees, turning once for about 25 minutes.

Garlic Mashed Potatoes

  • Servings: 2-4
  • Difficulty: easy
  • Print

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GARLIC MASHED POTATOES

  • 2 large russet potatoes
  • 1 head garlic
  • 1/2 cup milk (or almond milk )
  • 3 Tbsn butter
  • salt to taste
  • Slice top off of garlic bulb, exposing the cloves.  Drizzle with olive oil and wrap in foil.  Bake at 425 degrees for about an hour.  Remove from heat and let cool.
  • Peel potatoes and cut them into chunks.  Boil about 20 minutes, or until very soft.
  • Drain potatoes and place them in a large bowl.  Squeeze garlic into potatoes and puree using a potato masher or food processor.
  • Add milk, butter and salt and stir to combine.

4 thoughts on “Pan Seared Halibut with Lemon Caper Sauce over Roasted Fennel and Garlic Mashed Potatoes

  1. Thanks for cooking up a storm Joyce! Glad to see you back but hope you had a great trip? We love roasted fennel and garlicky potatoes! We might try this dish with some variation of tofu instead of fish.

    Like

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