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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.

EatingWell Magazine, September 2019


Recipe Summary

40 mins
40 mins


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

4 oz. halibut, 1/2 cup corn & 1/2 cup tomatoes
422 calories; protein 35.3g; carbohydrates 34.8g; dietary fiber 4g; sugars 14.7g; fat 17.2g; saturated fat 5.7g; cholesterol 88.4mg; vitamin a iu 1906.8IU; vitamin c 27.6mg; folate 101.3mcg; calcium 165.3mg; iron 1.6mg; magnesium 100.9mg; potassium 1395.7mg; sodium 641.1mg; thiamin 0.4mg.

3 1/2 lean protein, 2 fat, 1 1/2 vegetable, 1 starch, 1/2 high-fat protein