Halibut with Miso Butter
Sweet white miso and butter (Dairy or plant butter) make an incredible savory sauce for topping seared fish. Its a quick, easy and healthy recipe that works with halibut or other firm, white fish filets, as well as seared scallops. Serve with Forbidden black rice and a green vegetable such as roast asparagus or steamed snap or snow peas.
Servings: 4
Calories: 266kcal
Equipment
- Non-stick pan with lid
Ingredients
- 1 ½ pounds halibut filet or other white fish
- ½ teaspoon ground black pepper
- ½ teaspoon granulated garlic
- 2 tablespoons sweet white miso soft at room temperature
- 2 tablespoons unsalted butter dairy or coconut, soft at room temperature
- 2 teaspoons oil (for the pan) avocado, coconut, or olive oil
- ½ cup dry sake or dry white wine or vegetable broth
Optional Garnish
- 1 tablespoon chopped chives
Instructions
- Cut fish into four equal portions and season with black pepper and granulated garlic. Mix together miso and butter into a smooth paste.
- Heat a non-stick pan over medium heat and add coconut oil. Place fish top side down into pan and sear until a golden crust forms. Turn fish over and spread half of the miso-butter paste on top of the filets. Splash in the sake or broth and quickly cover the pan with a lid. Fish will steam finish in 2-4 minutes depending on the thickness as the miso butter melts on top. Fish is done when a digital thermometer reads 145°F.
- When fish is done, remove to a plate and keep warm. Use other half of miso butter to whisk with pan juices into a sauce or toss with hot rice.
Nutrition
Calories: 266kcal | Carbohydrates: 3g | Protein: 33g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 98mg | Sodium: 435mg | Potassium: 791mg | Fiber: 1g | Sugar: 1g | Vitamin A: 330IU | Vitamin C: 0.4mg | Calcium: 23mg | Iron: 1mg