This savory and sweet summer dish is loaded with omega- 3's and protein to support a healthy brain.
Prep time: 15 minutes
Cook time: 8 minutes
4 - 7 oz wild halibut
3 tbsp.extra virgin olive oil
2 tbsp. unsalted butter
1 tsp. salt to season fish,1/4 each
fresh ground pepper
1 shallot, minced
1/4 tsp sea salt
2 tbsp white balsamic vinegar
squeeze of lemon
1/8 tsp. red pepper flakes
5-6 tbsp. extra virgin olive oil. taste for acidity balance
2 mango, peeled and cut into small chunks
2 heirloom tomatoes
1 cucumber, chopped into small chunks
1/4 cup parsley, chopped
Prepare chutney: Mix all the ingredients together and blend with half the vinaigrette. Mix gently. Reserve a little parsley to sprinkle over fish when plated.
Vinaigrette: In a snug bowl, macerate shallots with salt, vinegar, and squeeze of lemon, for 5 minutes. Add red pepper flakes. Drizzle olive oil to emulsify. Taste for seasoning and acidity.
Fish: Take fish out of refrigerator, 20 minutes before cooking. Salt halibut 10 minutes before cooking. Sprinkle pepper.
Cook on stove top in cast iron pan ,or non stick. Heat on medium. When pan is hot, add oil. Add halibut, skin side down.
After 3 minutes lower heat. Flip over at 5 minutes. Add tbsp. of butter, and spoon onto fish with slightly tilted pan, for 3 more minutes. Fish is cooked at 8 minutes. Set a timer.
Plate fish and top with chutney, and extra vinaigrette. Garnish with parsley.