Halibut with Spring Vegetable Stir Fry recipe is a colorful stew – Advice Eating

Halibut and spring vegetable stir-fry

Total time:35 minutes

Servings:4

Total time:35 minutes

Servings:4

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This recipe is as close as you can get to catching spring in a pan. It’s so full of brilliant colors you practically need sunglasses to eat it.

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The dish gets its radiance from field greens of asparagus and peas, pops of pink radish, and festive ribbons of carrots. Nestled in this garden of produce are fillets of white, flaky fish (halibut, cod, or similar firm fish will all work) that are golden with a quick sear in a hot pan to start.

The veggies and fish are simmered together in a lemony white wine stir-fry sauce that’s infused with a dollop of butter and made right in the same pan. A generous shower of delicate herbs adds a fresh, grassy scent. (I used parsley and dill, but basil and/or mint would be nice too.)

It’s a meal that comes together in about half an hour from start to finish, and eating it feels like a walk in the park on a perfect spring day: restful, uplifting, and fulfilling.

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Warehouse: Refrigerate leftovers for up to 3 days.

  • Four (4 to 5 ounces) skinless halibut fillets in the center (cod can be substituted)
  • 1/4 teaspoon plus 1/8 teaspoon salt, divided, plus more to taste
  • 1/4 teaspoon freshly ground black pepper, divided, plus more to taste
  • 2 tablespoons olive oil
  • 1/2 large sweet onion (6 ounces), thinly sliced
  • 1 bunch asparagus (about 1 pound), woody ends trimmed, cut diagonally into 2-inch pieces
  • Peel 1 large carrot (5 ounces), then cut into wide strips using a vegetable peeler
  • 4 small red radishes, quartered
  • 1/3 cup dry white wine (can be substituted with 1/4 cup low-sodium chicken or vegetable stock plus 1 tablespoon fresh lemon juice)
  • 1/4 cup low-sodium chicken or vegetable stock or water
  • 1 tablespoon fresh lemon juice, plus more to taste
  • 1 tablespoon unsalted butter
  • 1/2 cup tender fresh or frozen peas
  • 4 teaspoons chopped fresh dill for garnish
  • 4 teaspoons chopped fresh parsley for garnish

Pat the halibut as dry as possible with a paper or kitchen towel, then season the top with 1/8 teaspoon of each salt and pepper.

In a large non-stick skillet, heat the oil over high heat until shimmering. Place the halibut in the pan, cut side down. (It may splatter, so stand back a little.) Cook the fish, without stirring, until browned, about 2 minutes. Using a large spatula, transfer the fish to a plate.

Reduce the heat to medium and add the onion to the pan. Cook, stirring frequently, until tender, 2 minutes. Then stir together the asparagus, carrot, radishes, and remaining 1/4 teaspoon salt and 1/8 teaspoon pepper and cook until vegetables have softened, about 1 minute. Add the wine, increase the heat to medium-high and cook, stirring occasionally, until the wine is reduced by about half, about 4 minutes. Add broth or water, lemon juice, and butter and cook, stirring, until butter is melted, about 1 minute.

Place the fish in the pan, fried side up, and place into the vegetables. Cook for 2 minutes, occasionally basting the fish with the sauce. Then stir in the peas and cook until the fish flakes easily with a fork and the vegetables are firm-tender, another 1 to 2 minutes. Taste and season with additional salt, pepper and/or lemon juice to taste.

Divide the fish and vegetables among 4 shallow bowls or plates, sprinkle with the chopped dill and parsley and serve.

Per serving (a 5-ounce fillet of fish and about 1 cup of veggies)

Calories: 274; total fat: 11 g; Saturated fat: 3 g; cholesterol: 63 mg; Sodium: 283 mg; carbohydrates: 15 g; fiber: 5 g; Sugar: 7g; Protein: 26 g

This analysis is an estimate based on available ingredients and this preparation. It should not replace the advice of a nutritionist or nutritionist.

From cookbook author and registered nutritionist Ellie Krieger.

Tested by Olga Massov; email questions insatiable@washpost.com.

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