Pan-Seared Fennel-Scented Halibut with Puttanesca

Tomato-based sauces, such as this, are a zesty match for halibut.

Yield: 4 servings

Ingredients

• Orzo:
• 6  ounces  orzo
• 1  teaspoon  grated lemon rind
• 1  tablespoon  fresh lemon juice
• 2  teaspoons  butter
• 1/4  teaspoon  salt
• 1/8  teaspoon  freshly ground black pepper
• 
  Fish:
• 2  teaspoons  fennel seeds, crushed
• 1/2  teaspoon  salt, divided
• 1/8  teaspoon  freshly ground black pepper
• 4  (6-ounce) halibut fillets
• 4  teaspoons  extravirgin olive oil, divided
• 1/2  cup  chopped onion
• 1/8  teaspoon  crushed red pepper
• 3  garlic cloves, minced
• 2  cups  cherry tomatoes, halved
• 1  tablespoon  drained capers
• 1/4  cup  sliced fresh basil

Preparation

1. To prepare orzo, cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a bowl; stir in rind and next 4 ingredients (through 1/8 teaspoon black pepper). Toss to combine.

2. To prepare fish, combine fennel seeds, 1/4 teaspoon salt, and 1/8 teaspoon black pepper; stir well. Sprinkle both sides of the fish with fennel seed mixture. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add fish to pan; sauté 5 minutes on each side or until fish flakes easily with a fork or until desired degree of doneness. Transfer to a plate, and keep warm.

3. Heat remaining 2 teaspoons oil over medium-high heat. Add onion and red pepper flakes to pan; sauté 1 minute. Add garlic; sauté 15 seconds. Stir in tomatoes and capers; cook 2 minutes. Remove from heat; stir in basil and remaining 1/4 teaspoon salt. Divide pasta evenly among each of 4 plates; top each with 1 fillet. Spoon 1/3 cup tomato mixture over each serving.

Nutritional Information

Calories:

435 (24% from fat)

Fat:

11.6g (sat 2.6g,mono 5.8g,poly 2.2g)

Protein:

42.1g

Carbohydrate:

38.7g

Fiber:

3.5g

Cholesterol:

59mg

Iron:

2mg

Sodium:

604mg

Calcium:

115mg