Pan-Seared Halibut with Creamed Corn & Tomatoes


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.

Prep Time:
40 mins
Total Time:
40 mins
4 servings


  • 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


  1. 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.

  2. Meanwhile, grate the remaining garlic clove into a medium bowl. Stir in tomatoes, basil, 1 tablespoon oil and 1/4 teaspoon salt. Set aside.

  3. 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.

  4. 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.

  5. Serve the halibut with the reserved creamed corn and tomatoes.

Nutrition Facts (per serving)

422 Calories
17g Fat
35g Carbs
35g Protein
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.

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