Name: Pan-Seared Pacific Halibut with Red Cabbage Slaw
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 2 servings
Ingredients: 2 (6 oz.) portions Pacific halibut; 1 cup long grain white rice; 1 ½ cups low-sodium vegetable stock; 1 tablespoon extra-virgin olive oil; ½ head red cabbage, shredded; 2 medium carrots, shredded or grated; ½ red onion, thinly sliced; ½ cup fresh cilantro, chopped, plus more for garnish; ⅓ cup plain Greek yogurt; 1 lime, plus extra for serving; 2 teaspoons apple cider vinegar; ½ teaspoon sea salt, plus more to taste; 1 (15-ounce) can black beans, drained and rinsed; High-heat cooking oil

A Heart-Healthy Play on Fish Tacos

This heart-healthy recipe by Dr. Brooke Scheller (DCN, CNS), featuring seared Pacific halibut, rice and beans, and a red cabbage slaw, is her nutritious play on a deconstructed fish taco. It’s a meal composed of basic ingredients that, when combined, create a dynamic lunch or dinner that’s full of texture, color, and flavor.

Health Notes from Dr. Brooke:

Pacific halibut is a great source of lean protein, containing about 30g of protein and only 1g of fat per 6 oz serving. It also provides other key nutrients, like vitamin B12, selenium, and nearly half the recommended daily intake of vitamin D.

The other nutritional star of this dish is red cabbage. Red cabbage gets its color from a class of antioxidants called anthocyanins, which are responsible for the deep purple, red, and blue colors in any fruit or vegetable. Anthocyanins are anti-inflammatory, and also support the heart and help protect the brain. As a bonus in this recipe, anthocyanins pair with fiber-rich beans to help support a healthy gut.

About Brooke Scheller, DCN, CNS:

Dr. Brooke Scheller is a Doctor of Clinical Nutrition and Board Certified Nutrition Specialist. She specializes in functional nutrition to support gut health, mood and mental health, and alcohol use. Dr. Brooke has over 12 years of training and experience in nutrition and functional medicine and has worked with both individuals and large organizations building nutrition programs to scale. She is also the founder of Condition Nutrition, a nutrition consultancy working with start up organizations in personalized nutrition, supplements, and health-tech.

Print Recipe

Pan-Seared Pacific Halibut with Red Cabbage Slaw

By Wild Alaskan Company

To set yourself up with some easy meal prep, double or triple the portion of slaw and rice & beans to keep in the refrigerator for up to 3 days. From there, you can pan-fry Pacific halibut as needed throughout the week, serving with leftover slaw and reheated rice & beans.

Prep time

15 minutes

Cook Time

30 minutes

Total time

45 minutes

Yield

2 servings

Ingredients

2 (6 oz.) portions Pacific halibut
1 cup long grain white rice
1 ½ cups low-sodium vegetable stock
1 tablespoon extra-virgin olive oil
½ head red cabbage, shredded
2 medium carrots, shredded or grated
½ red onion, thinly sliced
½ cup fresh cilantro, chopped, plus more for garnish
⅓ cup plain Greek yogurt
1 lime, plus extra for serving
2 teaspoons apple cider vinegar
½ teaspoon sea salt, plus more to taste
1 (15-ounce) can black beans, drained and rinsed
High-heat cooking oil

Instructions

1. Start by cooking the rice. In a small pot with a tight-fitting lid, combine rice with veggie stock and olive oil. Bring to a boil, then lower heat and simmer for 15 minutes, covered.

2. While the rice is cooking, prepare the red cabbage slaw. Combine the cabbage, carrots, onions, and cilantro in a large mixing bowl. Mix in plain greek yogurt, juice of one lime, apple cider vinegar, and ½ teaspoon sea salt. Combine well.

3. After the rice is cooked and has absorbed most of the water, remove from heat. Stir black beans into the pot, then replace lid and let steam for 10 minutes.

4. Meanwhile, use a tea towel or paper towel to pat fish dry, then season both sides with salt.

5. Heat a medium skillet over medium-high heat, then add just enough cooking oil to cover bottom of skillet. Once oil begins to shimmer, carefully place halibut fillets into pan. Cook for 6 to 8 minutes total depending on thickness of fillet, flipping halfway through. Fish is medium-done when internal temperature reaches 130F at its thickest part on an instant-read thermometer, or when it flakes easily with a fork. Add an extra minute or two of cook time if needed.

6. For serving, scoop rice and beans onto a dish and place seared fish fillet on top. Generously pile with red cabbage slaw, then garnish with fresh cilantro and lime.

Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness, especially if you have a certain medical condition. The FDA recommends an internal temperature of 145°F for cooked fish.

Pan-Seared Pacific Halibut with Red Cabbage Slaw

A Heart-Healthy Play on Fish Tacos

Health Notes from Dr. Brooke:

Pan-Seared Pacific Halibut with Red Cabbage Slaw

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