Pan-Seared Halibut with Wine-Braised Leeks

Gluten Free
Health score
31%
Pan-Seared Halibut with Wine-Braised Leeks
70 min.
4
323kcal

Suggestions


Indulge in a culinary delight with our Pan-Seared Halibut with Wine-Braised Leeks, a dish that perfectly marries the delicate flavors of fresh fish with the rich, aromatic essence of braised leeks. This gluten-free recipe is not only a feast for the senses but also a healthy choice, clocking in at just 323 calories per serving. Ideal for lunch or dinner, it promises to impress your family and friends with its elegant presentation and sophisticated taste.

The star of this dish, the halibut, is known for its mild flavor and flaky texture, making it a favorite among seafood lovers. Paired with the sweet and tender leeks, which are slowly braised in a luscious mixture of dry white wine and chicken broth, each bite is a harmonious blend of flavors. The addition of fresh herbs like chives, parsley, and thyme elevates the dish, adding a burst of freshness that complements the richness of the fish.

Whether you're hosting a dinner party or simply looking to treat yourself to a gourmet meal at home, this recipe is sure to deliver. With a preparation time of just 70 minutes, you can create a restaurant-quality dish that will leave everyone asking for seconds. Dive into this culinary adventure and savor the delightful combination of pan-seared halibut and wine-braised leeks!

Ingredients

  •  bay leaves 
  • servings pepper black freshly ground
  • 0.5 cup wine 
  • tablespoons chives fresh finely chopped
  • 16 ounce pacific halibut filets skinless
  • teaspoon kosher salt as needed plus more
  • 1.5 pounds leek 
  • cup chicken broth low-sodium
  •  flat parsley italian
  •  thyme leaves 
  • tablespoons butter unsalted ()
  • tablespoon vegetable oil 
  • 1.5 teaspoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • paper towels
  • aluminum foil
  • spatula
  • slotted spoon
  • colander

Directions

  1. Trim and discard the dark green ends of the leeks, leaving about 2 inches of light green intact.
  2. Cut each leek in half lengthwise, then cut it crosswise into 1/4-inch strips.
  3. Place in a colander, thoroughly rinse, and shake dry.
  4. Place the leeks, broth or stock, wine, vinegar, 1 tablespoon of the butter, and the measured salt in a large frying pan over medium heat. Season with pepper and bring to a simmer, stirring occasionally.Nestle the parsley, thyme, and bay leaf into the liquid and leeks. Reduce the heat to low, cover with a piece of aluminum foil large enough to reach over the pan’s edges, and cover the foil with a tightfitting lid.
  5. Let braise until tender, about 30 minutes.About 5 minutes before the leeks are ready, prepare the fish: Pat both sides of the fillets dry with paper towels and season both sides with salt and pepper.
  6. Place the remaining tablespoon of butter and the oil in a large heavy-bottomed frying pan or cast-iron skillet over medium-high heat. Once the butter melts, swirl the pan to combine the butter and oil.
  7. Add the fillets and cook, undisturbed, until the edges begin to turn opaque and the fish releases from the pan, about 3 minutes. Using a flat metal spatula, flip the fillets and cook until firm to the touch and opaque in the middle, about 3 to 5 minutes more.To serve, use a slotted spoon to divide the leeks among 4 shallow bowls.
  8. Place a piece of halibut over the leeks in each bowl, spoon over the desired amount of the leek braising liquid, and sprinkle with the chives.

Nutrition Facts

Calories323kcal
Protein32.58%
Fat33.65%
Carbs33.77%

Properties

Glycemic Index
62.75
Glycemic Load
6.91
Inflammation Score
-10
Nutrition Score
29.823043325673%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
1.62mg
Luteolin
0.12mg
Isorhamnetin
0.1mg
Kaempferol
4.71mg
Myricetin
0.49mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:322.9kcal
16.14%
Fat:11.48g
17.66%
Saturated Fat:4.63g
28.91%
Carbohydrates:25.91g
8.64%
Net Carbohydrates:22.72g
8.26%
Sugar:7.04g
7.82%
Cholesterol:70.62mg
23.54%
Sodium:713.13mg
31.01%
Alcohol:3.09g
100%
Alcohol %:1.01%
100%
Protein:25g
50%
Vitamin K:102.47µg
97.59%
Selenium:53.53µg
76.47%
Vitamin A:3228.87IU
64.58%
Vitamin B6:1.04mg
52.16%
Manganese:0.89mg
44.71%
Vitamin B3:8.93mg
44.66%
Vitamin D:5.43µg
36.23%
Phosphorus:353.84mg
35.38%
Folate:125.87µg
31.47%
Vitamin C:22.7mg
27.52%
Potassium:885.61mg
25.3%
Iron:4.11mg
22.82%
Vitamin B12:1.32µg
21.97%
Magnesium:79.13mg
19.78%
Vitamin E:2.71mg
18.05%
Copper:0.27mg
13.48%
Fiber:3.19g
12.76%
Calcium:119.59mg
11.96%
Vitamin B1:0.16mg
10.84%
Vitamin B2:0.11mg
6.68%
Vitamin B5:0.66mg
6.59%
Zinc:0.74mg
4.93%
Source:Chow