Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Halibut Recipes Pan-Seared Halibut with Creamed Corn & Tomatoes 5.0 (2) 2 Reviews For this healthy fish recipe, you steep corncobs in milk; the resulting "stock" boosts the intensity of made-from-scratch creamed corn, plus extra starch from the corn contributes to its thick texture. This recipe calls for halibut--line-caught from the Pacific Ocean is the most sustainable option. Can't find it? Swap in Pacific cod or U.S. farmed tilapia instead. Serve this summery combination of seared fish, corn, tomatoes and basil for weeknight family dinners or to company on the weekends. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Updated on July 31, 2019 Print Rate It Share Share Tweet Pin Email Prep Time: 40 mins Total Time: 40 mins Servings: 4 Yield: 4 servings Nutrition Profile: Bone Health Egg Free Healthy Aging Healthy Immunity High-Protein Low Added Sugars Low-Calorie Nut-Free Soy-Free Jump to Nutrition Facts Ingredients 4 ears corn, husked 1 ½ cups whole milk 3 cloves garlic, divided 1 sprig fresh thyme 3 cups chopped tomatoes 3 tablespoons chopped fresh basil 2 tablespoons extra-virgin olive oil, divided ¾ teaspoon salt, divided 1 tablespoon butter ¼ cup chopped shallot 2 tablespoons all-purpose flour 2 tablespoons grated Parmesan cheese ½ teaspoon ground pepper, divided 1 ¼ pounds halibut, cut into 4 portions Directions 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. 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. Rate it Print Nutrition Facts (per serving) 422 Calories 17g Fat 35g Carbs 35g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 4 oz. halibut, 1/2 cup corn & 1/2 cup tomatoes Calories 422 % Daily Value * Total Carbohydrate 35g 13% Dietary Fiber 4g 14% Total Sugars 15g Protein 35g 71% Total Fat 17g 22% Saturated Fat 6g 29% Cholesterol 88mg 29% Vitamin A 1907IU 38% Vitamin C 28mg 31% Folate 101mcg 25% Sodium 641mg 28% Calcium 165mg 13% Iron 2mg 9% Magnesium 101mg 24% Potassium 1396mg 30% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved