Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
Seared Crispy Halibut with Cherry Tomato Piccata
Serving Amount
Ingredients
21⁄2 ounce halibut filets
Salt and pepper to taste
1⁄4 cup panko breadcrumbs
1⁄4 cup olive oil, divided
3 garlic cloves, minced
1 cup cherry tomatoes, halved
1⁄4 cup dry white wine
2 tsp Dijon mustard
1 pinch red pepper flakes
4 tbsp nonpareil capers
1 lemon, sliced
3 tbsp parsley
Instructions
Step 1
On a paper towel on a plate, salt halibut filets to draw out excess moisture and allow to firm up. Allow to sit for 5 minutes then pat dry. Add salt and pepper to taste, then add panko breadcrumbs to each side of the filets, pressing it in with your finger or the back of a spoon.
Step 2
Preheat a pan to medium heat. Add 2 tablespoons olive oil. Once oil is hot, add halibut fillets. Flip after about3-5 minutes, when the panko breadcrumbs have become golden. Then flip again and allow to the fish get up to desired temperature.
Step 3
Remove filets to a plate. In the same hot pan, add remaining 2 tablespoons of olive oil to pan and turn temperature down to medium-low . Add garlic and allow to get fragrant. Add cherry tomatoes and allow them to sear for about 2-3 minutes. Add white wine and Dijon mustard and stir. Turn temperature back up to medium.
Step 4
Once sauce is starting to reduce, add red pepper flakes, capers, parsley and salt and pepper to taste. Add lemon slices and stir again.
Step 5
Serve halibut over a bed of pasta, such as orecchiette or farfalle if desired. Top with sauce. Enjoy!
