Pan-Seared Halibut with Pineapple Salsa

By Chef Ben D'Amico

Halibut

Serves: 4
Prep Time: 25 min.
Cook Time: 12 min.
Set Time: 30 min.

Directions:

For the Pineapple Salsa:

Mix all ingredients in a medium mixing bowl. Allow salsa to sit refrigerated for at least 30 minutes. Serve over grilled seafood, chicken or with tortilla chips.

For the Pineapple Halibut:

Preheat oven to 350°F.

Heat oil in a sauté pan over medium heat (a nonstick pan is recommended). Season the halibut with salt and pepper on both sides. Place the halibut presentation-side down in the hot pan, searing it for 3-5 minutes. Gently flip with a spatula or tongs, cook for an additional 3-5 minutes. Place the halibut into the oven for 5 minutes to finish cooking (internal temperature should be above 145°F).

Serve with Pineapple Salsa.


Per Serving (total weight including pineapple salsa: 10 oz.)

Calories 300, Total Fat 16g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 40mg, Sodium 1280mg, Carbohydrate 26g, Fiber 3g, Sugar 18g, Protein 14g, Vitamin A 10%, Vitamin C 170%, Calcium 4%, Iron 8%

Nutritional values are based on data from the USDA National Nutrient Database for Standard Reference. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.