Incorporate More Fish Into Your Diet
Halibut is a nutrient-rich firm white fish that’s high in omega-3 fatty acids, vitamin B and magnesium. The lean protein has a delicate sweet flavor that lends itself to a variety of pairings that kids will love. This sweet-and-salty Japanese-style sauce is one of my favorite preparations, and makes for a quick weeknight meal. Skip a starchy side and serve it with veggies, such as sautéed spinach or broccoli.
Halibut Aji Yaki
- Four 6-ounce pieces of halibut
- 1 teaspoon sesame seeds
- 2 teaspoons peanut oil
- 1 pinch red chili flakes
- 2 1/2 teaspoons dashi powder (see note)
- 1/2 cup mirin
- 3 tablespoons naturally fermented soy sauce
- 1 tablespoon sugar
Season the fish with the peanut oil and sesame seeds.
Dissolve the dashi powder in 1/2 cup warm water. In a mixing bowl, combine the mirin, soy sauce, dashi mixture, red chili flakes and sugar.
Preheat a non-stick sauté pan over high heat. Brown the fish, about 3 to 4 minutes on each side.
Once the fish is browned, reserve to a plate.
Place the liquid mixture in a 3 or 4 quart sauce pan and bring to a boil. Reduce heat to a simmer and add fish back to the pan.
Place a small lid on top of the fish pieces and cook for 4 minutes at a simmer. Flip the halibut and cook for 4 minutes more.
Remove the halibut, and reserve to a plate. Continue to reduce the sauce at a simmer for an additional 5 minutes, or until thick and glazy.
Serve the halibut, pouring the glaze over the top, with sautéed veggies.
NOTE Dashi powder is available at many health food stores and at Asian markets.
Photograph by Madeleine Hill.