Cast Iron Seared Halibut
Ingredients
- 1 1/4 lbs halibut
- 1/2 bulb fennel
- Spring onions
- Yellow summer squash
- Orange cherry tomatoes
- Fresh thyme
- 1/4 cup dry mead (or dry white wine)
- Flaky salt for seasoning and finishing
- 8 tablespoons butter (I used Miyokos dairy-free butter)
- 1 lime juiced
Instructions
- Prepare the vegetables by cutting the spring onions in half, thinly slicing the fennel, and cutting the summer squash and cherry tomatoes. Heat a heavy-bottomed pan, such as a cast iron skillet, on medium-high heat. When the pan is hot, add half the butter to the pan. Season the fish with sea salt and place it skin side up to get a sear for a crispy golden brown top. The cook time on each side will be determined by the thickness and size of the fillet. Cook time is typically 5-7 minutes per side. When the side of the fish looks cooked halfway up the height of the fillet, add more butter and flip the fish. Cook for the same amount of time, while checking for firmness with the back of your spatula. If the fish is squishing, with a lot of give when applying pressure it likely needs more time. It should have a slightly firm feel. Add a few sprigs of fresh thyme. During the final few minutes of cooking add the dry mead or dry white wine. Remove the fish from the heat source and add in the cooked vegetables squeeze half a lime over all the ingredients. Plate the meal, skin side down, spoon the butter sauce over the fish and vegetables, and finish with flaky salt. Garnish with fresh thyme and the raw green ends from your bulb of fennel. Outdoor cooking- Build your fire and allow a bed of coals to form, spread the logs out to lower the flames and allow for building your cooking space over it by using large rocks on each side and a level grate on top. Feed thinner, kindling-sized wood for the duration of the cook to keep the temperature regulated. If you are using a grill, you can add dampened wood chips to create a more smoky flavor.
Notes
An alternative to the dry honey mead that is used in this recipe is any dry white wine that you like.
Halibut seasoning: Sea salt, cracked black pepper if you like and some fresh herbs such as thyme.
Best herbs for halibut: Fresh thyme, tarragon, parsley, chives, dill, lemon thyme, marjoram.
Halibut on the grill: To avoid sticking, make sure your grate or cast iron is hot and oiled sufficiently.
How to cook halibut without drying it out: pan fry halibut in butter(lots of it!) or sauce. Don’t cook on too high of heat so that the center can cook through before the surface over cooks. Use touch and feel to check for firmness.