Pan-Seared Halibut with Creamed Corn & Tomatoes
Cut kernels from cobs and set aside. Cut or break the cobs in half and place in a large saucepan. Add milk, 2 garlic cloves and thyme. Cook over medium heat until starting to simmer around the edges. Remove from heat, cover and let steep for 10 minutes. Strain into a glass measuring cup or small bowl; discard the solids.Advertisement
Meanwhile, grate the remaining garlic clove into a medium bowl. Stir in tomatoes, basil, 1 tablespoon oil and 1/4 teaspoon salt. Set aside.
Melt butter in the pan over medium heat. Add shallots and cook, stirring occasionally, until soft, about 1 minute. Add the reserved corn kernels and cook, stirring occasionally, until starting to soften, about 3 minutes. Sprinkle with flour and cook for 30 seconds. While stirring, slowly add the milk. Adjust heat to maintain a simmer, cover and cook until thickened, about 5 minutes. Stir in Parmesan and 1/4 teaspoon each salt and pepper. Cover and set aside.
Sprinkle halibut with the remaining 1/4 teaspoon each salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the halibut and cook, turning once, until lightly browned and just cooked through, 5 to 7 minutes total.
Serve the halibut with the reserved creamed corn and tomatoes.
3 1/2 lean protein, 2 fat, 1 1/2 vegetable, 1 starch, 1/2 high-fat protein