Here is dinner in one bowl! Juicy, pan-seared halibut, creamy beans, and wilted spinach come together to make a meal which is healthy, delicious, and simple.
Hello, all.
As spring turns into summer, I have for you a dinner which is a little lighter while still satisfying! This is a two pan/one bowl Mediterranean meal with the double benefit of fish and beans.
All you need a nice piece of halibut, a handful of greens, and a couple cans of cannellini (and a few extras to round things out) for a meal the whole family can love.
What’s to love?
- Crispy – A good, hot pan and bit of oil will give you a crispy exterior and juicy interior on your fillet.
- Creamy – Simmer the beans in stock until they are a bit soft, making a nice contrast with the fish.
- Healthy – Fish, beans, and greens. A great Mediterranean diet recipe!
What do you need?
- Halibut – You’ll want about 1 1/2 lbs and about 1 inch thick.
- Cannellini – Two cans, drained and rinsed.
- Hearty Greens – I used spinach here, but kale, chard, and arugula are also good choices.
- Sundried Tomatoes – Semi dried cherry tomatoes are excellent here if you can find them. Otherwise, any dried tomato in olive oil will be great.
- Extras – Stock, garlic, lemon, and rosemary.
How to make this
To make this pan seared halibut bowl, cook the beans in stock until creamy. Then sear the fish and wilt the spinach. Layer the beans, spinach, and fish in a bowl.
1. Make the beans
This is the base of your bowl.
Start by sauteing up some garlic. Then add the beans and stock. Simmer until the liquid is reduced and the beans are creamy.
Stir in some sundried tomatoes and fresh herbs.
2. Sear the fish
Using a stainless skillet or well seasoned cast iron, heat the pan until water skitters on the surface when you add a drop.
Pat the fish dry, add your oil, get it shimmery, and place the fish in the pan. Let it get a good sear. When it’s ready to flip it’ll let you know by releasing from the bottom.
Then flip and sear until it is ~125F. Remove to a plate.
Tip: Hot pan + oil + dry fish + leaving it alone = less sticking.
3. Finish up
Now take your hot pan and add the greens. Cook, stirring, until wilted.
Serve by layering the beans, greens, and halibut in a bowl.
Pan Seared Fish FAQ
How do I keep it from sticking?
I talked a little about that above in the how-to. Here are the bullet points:
- You need a hot pan. Water should skitter or boil off immediately when you throw a few drops in. (And cast iron may be smoking just a little.)
- Enough oil to coat. Add this once the pan is hot and swirl it to coat the bottom.
- Dry fish. Pat that fillet dry before you put it in the pan. That will help keep the proteins from locking onto the surface of the skillet.
- Patience. Once the fish is ready to turn it will loosen from the pan. For extra insurance, use a thin metal spatula to get underneath just in case it got a little stuck.
Keeping the fish moist
Halibut is a very lean type of fish, so basically don’t overcook it! 125F is your target. Once you get to 130F or more, it will get dry. Once you flip the fillets, keep a close eye on the temperature.
If you try my recipe for Pan Seared Halibut, I would love to hear from you in the comments with your experience and rating! And I’m happy to answer any questions you might have.
You can connect with me by subscribing to my emails (see the form in the sidebar or below the recipe card), liking my FACEBOOK page, or by following me on PINTEREST.
– Stay Safe, Annemarie
Pan Seared Halibut with White Beans
Ingredients
Halibut
- 4 5-6 oz halibut fillets, at least 1 inch thick, skin removed
- kosher salt and black pepper
- 1 tbsp olive oil
White Beans and Spinach
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 2 15-oz cans cannellini beans, drained and rinsed
- 1/2 cup chicken stock
- 1/4 cup chopped sundried tomatoes, in olive oil
- 1 tsp lemon zest
- 6 cups chopped spinach
- 1 tbsp minced fresh rosemary
- 2 tbsp lemon juice
Instructions
Halibut
- Season the fish with salt and pepper and set aside while you prepare the beans.
- Once the white beans are simmering, heat a skillet medium high until water skitters on the surface. Add the oil and swirl to coat.
- Pat the fish dry with a paper towel. Add fish and sear, turning once, 4-5 minutes per side. (Reduce heat if getting too brown before it's cooked through.) Fish should be ~125F on an instant read thermometer. Remove fish to a plate.
White Beans
- Warm olive oil in a medium pot, then add garlic and saute until softened.
- Add beans with lemon zest and stock. Bring to a simmer and let cook until beans are creamy and the liquid is reduced, but not dry, about 15 minutes. Add more stock if needed.
- Stir in the sundried tomatoes and rosemary and set aside.
Finishing Up
- In the hot skillet from the fish, add the spinach. Stir until it's wilted, 1-2 minutes.
- Make the bowls: Fill each bowl with a portion of the beans, then the spinach and top with the halibut. Squeeze some lemon juice over and serve.
Notes
- Greens: Use the hearty greens of your choice, such as kale, arugula, or chard.
- Midsummer Variation: Switch out the sundried for chopped and seeded garden tomatoes.
- Fish: You can use one large piece of fish and flake it into the bowls.
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