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15 Minute Seared Halibut Salad

This light, quick, and easy halibut salad is especially good with the cooked sage for seasoning. If you like the flavor of fresh sage, you will love this salad. Using our stovetop cooking method is a fast and healthier way of cooking fish that doesn’t use heated oils. It makes a healthy, satisfying meal from start to finish in just 15 minutes.

Prep and Cook Time: 15 minutes

Ingredients:
4 - 6oz halibut steaks or fillets
1/2 lb mixed salad greens
4 medium cloves garlic, pressed
3 TBS fresh chopped sage
1/4 cup + 1 TBS fresh lemon juice
*optional 3 TBS extra virgin olive oil
salt, cracked black pepper to taste

Directions:


  1. Rinse and dry lettuce by using salad spinner if possible. Place lettuce mixture on 4 plates.
  2. Preheat a 12 inch non-stick skillet over medium high heat for 2 minutes. While pan is heating prepare sage, garlic and lemon juice.
  3. Rub halibut with 1 TBS lemon juice and season with a little salt and pepper. Cook for 2-3 minutes on each side in hot pan. You do not need oil or liquid for this. This is our (Stove top Searing) cooking method. Remove from pan and place on salad greens.
  4. In same pan add garlic, sage and cup lemon juice to hot pan and heat for about a minute.
  5. Turn off heat and add olive oil. If using olive oil, it’s best with 3 TBS. Drizzle over salads and season with salt and cracked black pepper.

    Serves 4

Healthy Cooking Tips: Halibut can dry out easily, so it is important not to overcook it. Because stove temperatures vary, keep a close eye on your halibut and check for doneness starting about 1 minute after you turn it. Insert the tip of a knife into the thickest part of the fish. It should flake easily, but still be moist. Cook it a little less than done, and remove it from the heat. It will continue to cook and be perfect when you eat it. For those who are sensitive to fats, by all means go light on the olive oil. If not, use the recommended 3 TBS for best flavor. You may choose to toss a little of the dressing with the greens before placing the halibut on top. Then place a spoonful on top of the halibut. This way you get the wonderful sage flavor evenly throughout your salad.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

15 Minute Seared Halibut Salad
1.00 serving
209.33 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.41 g 128.1 11.0 excellent
selenium 62.53 mcg 89.3 7.7 excellent
vitamin D 340.20 IU 85.0 7.3 excellent
protein 36.69 g 73.4 6.3 very good
vitamin B3 (niacin) 10.24 mg 51.2 4.4 very good
magnesium 161.49 mg 40.4 3.5 very good
phosphorus 403.28 mg 40.3 3.5 very good
vitamin A 1873.64 IU 37.5 3.2 good
vitamin B6 (pyridoxine) 0.67 mg 33.5 2.9 good
manganese 0.67 mg 33.5 2.9 good
vitamin B12 (cobalamin) 2.01 mcg 33.5 2.9 good
vitamin C 18.83 mg 31.4 2.7 good
omega 3 fatty acids 0.73 g 29.2 2.5 good
potassium 992.44 mg 28.4 2.4 good
folate 88.50 mcg 22.1 1.9 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for 15 Minute Seared Halibut Salad

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