Pan-Seared Halibut With Creamed Corn & Tomatoes Recipe

Recipe By EatingWell

For this healthy fish recipe, you steep corncobs in milk; the resulting "Stock" Boosts the intensity of made-from-scratch creamed corn, plus extra starch from the corn contributes to its thick texture. This recipe calls for halibut--line-caught from the pacific ocean is the most sustainable option. Can't find it? Swap in pacific cod or u. S. Farmed tilapia instead. Serve this summery combination of seared fish, corn, tomatoes and basil for weeknight family dinners or to company on the weekends.

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45minstotal
45m.total
Pan-Seared Halibut With Creamed Corn & Tomatoes
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Ingredients for Pan-Seared Halibut With Creamed Corn & Tomatoes Recipe

  • 1 Ears corn, husked
  • 0.38 cup Whole milk
  • 3/4 Cloves Garlic, Divided
  • 1/4 sprig Fresh thyme
  • 3/4 cup Chopped Tomatoes
  • 3/4 tablespoon Chopped Fresh Basil
  • 1/2 tablespoon Extra Virgin Olive Oil, Divided
  • 0.19 teaspoon Salt, Divided
  • 1/4 tablespoon Butter
  • 0.06 cup Chopped shallot
  • 1/2 tablespoon All purpose flour
  • 1/2 tablespoon Grated Parmesan Cheese
  • 0.13 teaspoon Ground pepper, divided
Nutrition
value
223
calories per serving
14 g Fat8 g Protein16 g Carbs3 g FiberOther

Current Totals

  • Fat
    14g
  • Protein
    8g
  • Carbs
    16g
  • Fiber
    3g

MacroNutrients

  • Carbs
    16g
  • Protein
    8g
  • Fiber
    3g

Fats

  • Fat
    14g

Vitamins & Minerals

  • Calcium
    217mg
  • Iron
    1mg
  • Vitamin A
    1060mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    43mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    37mg
  • Vitamin E
    2mg
  • Copper
    < 1mcg
  • Magnesium
    45mg
  • Manganese
    2mg
  • Phosphorus
    166mg
  • Selenium
    5mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By EatingWell