Pan-fried Halibut Fillet with Roasted Tomato and Capsicum
Kathleen YAU, Executive Committee of Hong Kong Nutrition Association, said "Halibut, a deep-sea fish, contains omega-3 fatty acids which is beneficial to heart health. Serve it with yellow capsicum and cherry tomato to stimulate your appetite!"
Ingredients (Serve 2):
| Cherry Tomato | 1 cup |
| Olive Oil | 1 1/2 teaspoons |
| Rosemary | some |
| Yellow Capsicum (diced) | 1/2 cup |
| Halibut Fillet | 2 pieces |
| Flour | 1/4 cup |
| Lemon Juice | some |
Seasonings:
| Salt | 1/4 teaspoon |
| Ground Black Pepper | some |
Cooking Method:
| 1. | Arrange cherry tomatoes in a baking tray. Sparkle with olive oil and rosemary. Roast for 45 minutes in a preheated oven at 1200C. Add diced capsicums and continue to roast for 20 minutes. Set aside. |
| 2. | Season halibut fillet with salt and ground black pepper. Slightly coat the fish skin with flour. |
| 3. | Heat 1 teaspoon of oil in a non-stick frying pan. Pan-fry the skin-side first until crispy, then the other side until done. |
| 4. | Transfer fillet to a plate. Serve with cherry tomatoes and yellow capsicums. Sprinkle with lemon juice. |
Cooking Tips:
Slightly coat the fish fillet with flour, pan-fry the skin-side first until crispy, then flip and pan-fry the other side until done.
This recipe is provided by Miss Shadow KWAN.
Extract from CookSmart, Issue 8
