Eating fish has numerous health benefits. It's an excellent source of high quality protein, omega-3 fatty acids, essential vitamins and minerals. The American Heart Association recommends at least two servings of fish per week to help prevent heart disease, reduce blood pressure, and lower the risk of heart attacks, strokes and osteoporosis.
Trout, sardines, salmon, herring, anchovies, sea bass, cod, tuna, halibut are highest in omega fatty acids. Flash frozen halibut is one of our favorite. It freezes well, has a very clean taste and it's flesh is firm and dense.
We love to eat fish but living here in the heartland we have very few options unless we make a special trip to the seafood section of the Asian Supermarket. Here's a recipe for halibut with a reduction sauce consisting of leftover chardonnay, two kinds of mushrooms and orange juice. Enjoy!
Halibut in Chardonnay Mushroom Orange Reduction
1 1/2 pound halibut
2 Tbsp canola oil
2 Tbsp orange juice
1/2 cup Chardonnay
2 Tbsp soy sauce
2 Tbsp brown sugar
1/4 cup sliced baby portabellas
2 Tbsp dried shitake mushrooms, soaked in 1/4 cup warm water
1 tsp sesame oil
1/2 tsp orange zest
salt and pepper to taste
Thaw fish in fridge, pat dry, and salt lightly. Heat the oil in a cast iron pan, add the halibut to the hot pan. The fish will not stick to the pan if the oil is very hot. Sear the fish on both sides then cover the pan, turn off the heat and let the fish cook with the residual heat. Prepare the sauce by mixing orange juice, soy sauce and brown sugar in a bowl. Remove the fish from the cast iron pan. To the pan, add the butter and the mushrooms. Let the mushrooms cook a bit then add the sauce and stir in the chardonnay. Let the sauce reduce down, add orange zest and the cooked halibut. Cover the pan and let simmer for 5 minutes. Add sesame oil. Adjust seasoning and serve the halibut with steamed vegetables and rice. Enjoy the delicious, fresh taste of the fish accentuated with this rich sauce!