Sesame Crusted Halibut with Mango Chutney, Artichoke and Broccoli
This is a pretty simple, yet delicious and very healthy meal that does not take a long time to prepare.
- Halibut filet (2- 3oz per person)
- Red pepper flakes
- Sesame oil
- Sesame seeds
- Salt or herbamare (a sea-salt~herb mix)
- 4 Artichokes
- Mango Chutney
Serves 4, preparation & cooking time: about 40 minutes
- Place artichokes into pot in water, bring to a boil and cook for about 40 minutes: once you can slide a sharp knife into the fleshy area around the stem without resistance and/or can peel a leave off easily, the artichoke is done.
- Put oven on high broil setting
- Place halibut into oven safe pan.
- Using a cooking brush lightly coat fish with sesame oil.
- Season with salt or herbamare, red pepper flakes.
- Sprinkle with sesame seeds.
- Clean broccoli and steam
- Place fish in oven, broil for about 8-10 minutes. Test for doneness: using a fork see if you can separate fish easily, it should flake. If the fish is not done, but the top is starting to brown too much, cover fish with aluminum foil or baking paper and turn oven to 375 baking. Whether or not you will have to do that depends on the thickness of the filet. Sometimes the broiling is all the fish needs, sometimes you will have to bake it for an additional 3-5 minutes.
Serve with steamed broccoli, artichoke and mango chutney.
The mango chutney adds a very interesting note to the halibut; it is both sweet and spicy. Don't use too much of it.
I serve the artichokes plain, without a dipping sauce or oil. I find that if you buy them when they are in season, which they are right now, they have plenty of taste and adding anything would just override their delicious flavor. The make for a good and interesting replacement of traditional starches.
Halibut is the only fish I dab with oil before cooking it as it tends to be on the dry side.