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Thyme- & Sesame-Crusted Pacific Halibut

:  Fall 2003, EatingWell Serves Two, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 4.3 (12 votes)

A speedy roast at high heat keeps the halibut moist and succulent, and the savory thyme-sesame-crust adds a distinctive finish. Serve with mashed potatoes and a steamed fresh vegetable of your choice.


READER'S COMMENT:
"This recipe surpassed my expectations. It was moist and the flavours from the marinade permeated the fish. Delicious and a keeper. I didn't have any sesame seeds so substituted 3 Tbsp. crushed pecans....the rest was identical. I served...
Thyme- & Sesame-Crusted Pacific Halibut Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon minced garlic
  • Freshly ground pepper, to taste
  • 8 ounces Pacific halibut, or mahi-mahi, cut into 2 portions
  • 1 tablespoon sesame seeds, toasted
  • 1 teaspoon dried thyme leaves
  • 1/8 teaspoon kosher salt
  • Lemon wedges

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Preparation

  1. Preheat oven to 450°F. Line a baking sheet with foil.
  2. Mix lemon juice, oil, garlic and pepper in a shallow glass dish. Add fish and turn to coat. Cover and marinate in the refrigerator for 15 minutes.
  3. Meanwhile, combine sesame seeds and thyme in a small bowl.
  4. Sprinkle the fish with salt and coat evenly with the sesame seed mixture, covering the sides as well as the top. Transfer the fish to the prepared baking sheet and roast until just cooked through, 10 to 14 minutes. Serve with lemon wedges.

Tips & Notes

  • To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 225 calories; 12 g fat ( 2 g sat , 6 g mono ); 36 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 134 mg sodium; 573 mg potassium.

Nutrition Bonus: Selenium (60% daily value), Vitamin C (25% dv), Magnesium (24% dv), Potassium (16% dv).

Exchanges: 1/2 fruit, 3 1/2 lean meat


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Recipe Categories

Type of Dish
Main dish, fish/seafood
Ethnic/Regional
American
Asian
Mediterranean
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
15 minutes or less
Servings
2
Main Ingredient
Fish
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Cooking for 2
Publication
EatingWell Serves Two
Fall 2003
The Essential EatingWell Cookbook (2004)
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