Seared Halibut with Coriander & Carrots

Ingredients for Seared Halibut with Coriander & Carrots

• 1 teaspoon coriander seeds

• 1 כפית זרעי שומר

• 1 teaspoon ground turmeric

• קמצוץ פלפל קאיין

• Two 170g /170-g Alaskan or Pacific halibut fillets

• 1 Sea salt

• 1 Freshly ground black pepper

• 2 כפות שמן זית כתית מעולה

• 2 small bunches orange, red, or yellow baby carrots, trimmed and peeled

• 2 כפות שמן זית כתית מעולה

• 1 Sea salt

• 1 shallot, thinly sliced

• 3/4 teaspoons mustard seeds

• 180ml /180 ml whole-milk yoghurt

• 1 teaspoon extra-virgin olive oil

• 1/2 teaspoons grated fresh ginger

• 1 Sea salt

• 1 Freshly ground black pepper

• 2 tablespoons coarsely chopped fresh parsley

How to make Seared Halibut with Coriander & Carrots

Prepare the halibut: Toast the coriander and fennel seeds in a medium frying pan over medium heat until fragrant, about 2 minutes. Remove from the heat and crush with a mortar and pestle, or transfer to a clean spice grinder. Grind to a fine powder. Add the turmeric and cayenne. Set aside 1/4 teaspoons of the spice blend; reserve the remaining spice blend.

Lay out your halibut on a baking sheet/tray and season with salt and pepper. Brush or drizzle with 1 tablespoon of the olive oil and rub the remaining spice mixture over the fish on both sides. Cover and refrigerate for 1 hour.

Prepare the carrots: While the fish rests, bring a large pot of salted water to a boil. Meanwhile, fill another bowl with ice and water to create an ice bath. When the water boils, add the carrots and cook until crisp-tender, about 2 minutes. Transfer them to the ice bath with a slotted spoon. Pull them out after about 2 minutes and set aside.

Make the yoghurt sauce: Toast the mustard seeds in a pan the same way you did with the coriander and fennel seeds. Crush or grind and stir together with yoghurt, olive oil, and grated ginger. Season with salt and pepper. Transfer to a small bowl.

When the table is set, heat a large nonstick frying pan over medium-high heat. Add the remaining 1 tablespoon olive oil and heat until shimmering. Add the halibut fillets to the pan and let cook untouched until they begin to release easily from the pan, about 4 minutes. Gently flip and cook the other side until the fish is just cooked through but still slightly translucent in the centre. Remove the fish to the platter.

Heat the 2 tablespoons olive oil in another large skillet over medium-low heat. Add the carrots and toss to coat. Season with salt. Add the shallot and cook until just beginning to soften but still purple, about 2 minutes. Pull from the heat and transfer the carrots to a plate or platter. Add the 1/4 teaspoons reserved spice blend to the residual oil in the pan. Spoon the flavoured oil over the carrots and finish with parsley.

Serve fish and carrots on 2 pretty plates with carrots. Drizzle with yoghurt sauce or serve the sauce in a small bowl alongside.

הבהרה

למרות שנעשו כל המאמצים להבטיח שהמידע מדויק ועדכני, הצרכים האישיים עשויים להשתנות ודרישות תזונתיות יכולות להשתנות בהתאם למצב הבריאותי האישי. תמיד בדקו תוויות מזון ומידע על אלרגנים לפני הכנת או צריכת כל מתכון. אם יש לכם חששות בריאותיים ספציפיים, אלרגיות, אי סבילות, או שאתם עוקבים אחר דיאטה שנקבעה רפואית, התייעצו עם רופא המשפחה שלכם, רוקח או דיאטנית מוסמכת לפני ביצוע שינויים משמעותיים בתזונה או באורח החיים שלכם.