Pan Seared Halibut with Mango-Avocado Salsa
- Prep Time: 1 hour
- Cook Time: 10 mins
- Total Time: 1 hour 10 minutes
- Yield: 2 servings 1x
- Category: entree, seafood
- Method: Oven baked
- Cuisine: American
Ingredients
Units
Scale
- Flesh of one mango, diced
- Flesh of one avocado, diced
- 1/8 cup lime juice
- 1/8 cup diced red bell pepper
- 1/8 cup small diced red onion
- 4 teaspoons chopped fresh cilantro
- 1 garlic clove, finely minced
- 1 tablespoon orange juice
- 1 tablespoon finely diced seeded jalapeno (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 8-ounce portions fresh skinless halibut, (or Chilean sea bass - see note above) about an inch thick
- 1/4 cup extra virgin olive oil
- Salt and pepper for fish
Instructions
- In a medium bowl, mix mango, avocado, lime juice, bell pepper, onion, cilantro, garlic, orange juice, optional jalapeno, salt and pepper. Leave at room temperature for one hour to meld flavors.
- Preheat oven to 425 degrees.
- Liberally salt and pepper the halibut or sea bass on both sides.
- In an oven proof sauté pan, heat olive oil to smoking point.
- Place fish in the pan (to avoid getting splattered with hot oil, place fish in the pan so it falls in away from you).
- Reduce heat to a medium high and sauté two minutes on one side without touching it. A crust will form if you don’t disturb it.
- With a long fish spatula, gently flip to brown the other side. Brown two minutes on the second side.
- Then place the pan in the oven and heat two to five minutes or until fish is done. Push down on the fish; if it springs back or flakes apart, it is done. Do not over cook.
- To serve, place fish portion on a serving plate and spoon fresh salsa over the top.
Notes
Chilean sea bass is firmer than halibut and easier to handle, but also much more expensive. Halibut has a wonderful clean taste but will fall apart if you mishandle it so only flip it once as you cook it, and when ready to serve, go from the pan immediately to the dinner plate.
