Roasted Halibut with Pickled Beets (Stegte Helleflynder med Rødbeder)
From EatingWell: May/June 2008
Here delicate white fish is topped with crunchy breadcrumbs and diced pickled beets for a simple Danish dish that combines sweet, salty and sour flavors.
- 2 slices slightly stale whole-wheat or rye bread
- 4 teaspoons extra-virgin olive oil, or canola oil, divided
- 1/2 cup finely chopped shallot
- 1/3 cup fresh lemon juice
- 2 teaspoons butter
- 1 tablespoon capers, rinsed
- 2 pounds Pacific halibut, or other firm-fleshed fish (see Ingredient Note), cut into 8 pieces
- 1/4 teaspoon salt
- 1 16-ounce jar sliced pickled beets, drained and diced
- Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
- To make breadcrumbs, grate bread through the large holes of a box grater; place the crumbs in a small bowl and toss with 2 teaspoons oil.
- Heat the remaining 2 teaspoons oil in a medium nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, 2 to 3 minutes. Pour in lemon juice and bring to a boil, stirring gently; remove from the heat and add butter. Swirl the pan, letting the butter melt and slightly thicken the sauce. Stir in capers.
- Sprinkle fish with salt and place in the prepared baking dish. Pour the pan sauce over the fish and sprinkle with the breadcrumbs.
- Bake the fish until it is opaque in the center, 15 to 18 minutes. Serve each portion topped with about 3 tablespoons pickled beets.
Tips & Notes
- Make Ahead Tip: Prepare the breadcrumbs (Step 2) up to 2 days ahead; store at room temperature in a plastic bag.
- Ingredient Note: Just about any fish will take to this treatment beautifully. If using halibut, ask for wild-caught fish from the Pacific; it is more sustainably fished and has a larger, more stable population, according to the Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
Per serving: 207 calories; 6 g fat (1 g sat, 3 g mono); 39 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 221 mg sodium; 654 mg potassium.
Nutrition Bonus: Selenium (63% daily value), Magnesium (27% dv), Potassium (19% dv).
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 3 lean meat, 1 fat
More From EatingWell
Make cooking Thanksgiving dinner easier with these simple...
If hungry guests are on their way for Thanksgiving dinner,...
These healthy, flavorful Thanksgiving side dishes are...
Use wild rice in a variety of healthy side dishes, including...
One of the most iconic fall vegetables, squash is a versatile...
Sauces and relishes provide the sweet or savory flavor...
Tender, sweet and just a little nutty, Brussels sprouts add a...
Apple pie is a favorite fall dessert and pumpkin pie is an...
There's nothing more enticing than walking into the kitchen...
If you have celiac disease or are sensitive to gluten, there...
Serve one of these healthy vegetarian main dishes, and you're...
The holiday season is the perfect time to use fresh...
Winter salads can taste like a refreshing start to those...
If you’re looking for a quick and easy appetizer to make for...
Entertaining is made easy with these delicious brunch recipes...
Take the stress out of Thanksgiving with these easy, healthy...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- 8 or more
- Main Ingredient
- May/June 2008