Pan Fried Halibut with Fennel Velouté
This pan fried halibut with fennel velouté is simple yet impressive with its deliciously light and fragrant sauce.
Equipment
- kitchen paper
- saucepan
- sharp knife
- fish spatula
- Blender or immersion blender
- heavy non-stick frying pan for the fish
- Medium frying pan for the sauce
Ingredients
- 600 g halibut fillet cut into 4 portions, ideally with skin on
- 1 tablespoon oil
- 500 ml fish stock
- 150 g fennel
- 15 g butter
- 40 g shallot about ¼ of an echallion
- 1 tablespoon plain flour
- 50 ml double cream
- flaked sea salt
- black pepper
Instructions
- Dice the fennel and peel and dice the shallot.
- Melt the butter in a saucepan over a medium heat then add the shallot and the diced fennel and sauté for about 5 minutes until the shallot and fennel are softened but not coloured.
- Add the flour and cook, stirring for 2 minutes.
- Gradually stir in the stock, then stir the sauce over a medium heat for about 10 minutes until thickened.
- Stir in the cream.
- Transfer to a blender and blend until smooth or use an immersion blender.
- Check the seasoning and return to the pan.
- Dry the halibut fillets well with kitchen paper then season with salt and pepper.
- Heat the oil in a frying pan over a medium to high heat and add the halibut skin side down.
- Cook for 3-4 minutes until golden then turn over and cook for 2-4 minutes until opaque.
- At this stage the fish should be cooked. However, for thicker pieces of fish place in the oven at 180 C / 350 F / 160 FAN / Gas 4 until the internal temperature reaches 63 C or 145F.
- Allow the fish to rest for a few minutes before serving with the sauce.
Nutrition
Calories: 283kcalCarbohydrates: 7gProtein: 32gFat: 14gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 96mgSodium: 560mgPotassium: 967mgFiber: 2gSugar: 3gVitamin A: 435IUVitamin C: 5mgCalcium: 81mgIron: 1mg
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