Pan-Roasted Halibut With Capers

Serves 2 87 calories, 8.8g carbs, 20.5g fat, 3.1g sat fat, 40.5g protein

You can use any salmon, swordfish, cod or tuna for this recipe, as capers, fennel, celery and lemon juice are great accompanying flavours for just about all fish. If using tuna, remember it only needs to be seared for a very short amount of time, as you don’t want to overcook and ruin a fine-quality cut.

INGREDIENTS

• 3 tablespoons extra virgin olive oil 

  Mediterranean: Naturally nutritious recipes from the world's healthiest diet Susie Theodorou

• 3 tablespoons salted capers, soaked and drained 

• 2 small bulbs of fennel, trimmed and cut into wedges

• 2 x 175g halibut fillets, about 2.5cm thick, or fish of choice

• 4–6 celery sticks with leaves

• juice of 1 lemon

• sea salt and freshly cracked black pepper

• extra virgin olive oil, to serve

• grain pilaf or chopped or seasonal salad, to serve

DIRECTIONS

Preheat the oven to 200°C/400°F/gas mark 6. 

Heat the oil in an ovenproof frying pan, add the capers and cook over a high heat until they start to pop open. Remove with a slotted spoon and drain on kitchen paper.

Add the fennel to the pan juices and cook for 5 minutes until caramelised on both sides. Set aside with the capers.

Season the fish, add to the pan, skin-side down, and cook for 2–3 minutes until the skin is golden brown. Flip the fish over, return the fennel to the pan together with the celery leaves and capers and drizzle over the lemon juice. Once bubbling, transfer the pan to the oven and cook for 10 minutes until the fish is tender and just firm to the touch. 

Remove the fish from the pan and allow to cool for 3 minutes. Serve the fish with the fennel mixture spooned over the top. 

Recipe reprinted with permission from MEDITERRANEAN: Naturally Nutritious Recipes from the World’s Healthiest Diet By Susie Theodorou. Food Photography by John Kernick. Distributed by Hachette Book Group. Kyle Books is an imprint of Octopus Publishing

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