FAST COOK | OVEN BAKED HALIBUT FILLET

Yippee, I’ve got my "Off duty Tuesdays” again, that's seven weeks in a row already, heh! In case you’re wondering why I am always on leave, the truth is, I was excused from work to attend a photography workshop for the past six weeks. 

Within this time frame, Tom (my instructor) has given concise explanations from the technicality in operating my camera to the thought process of curating a photograph. My DSLR has became less of a stranger to me now:)

Throughout the entire workshop, I’ve earned friendships, different areas of knowledge and generous amount of encouragement from Tom and my classmates. With this pocketful of pleasant encounters, I felt a little boost in confidence and assurance in chasing my passion. Oh, and I am starting to love the idea of signing up for more workshops! Yet, there are so little time to spare from work...

Unlike my usual Tuesdays, I stayed home to nurse and cook for my ah poh (grandma) this week. She is living to a ripe age, and I can’t believe she is turning 99 this year! What’s her secret? 

Her high intake of fish in her diet.

So given the amount of time that I need to work from home and prepare lunch for both of us, this bright, bold and light oven baked halibut only took me 40 minutes (including preparation). Simply choose any white fillet of your choice. I suggest you can stroll along the supermarket and get any fillet on promotion!

Enjoy halibut fillet at its best when it's oven baked, grilled, but not fried. As it is rich in omega-3 acids, this oily fish is a perfect source of protein, it's not high in saturated fat, and a healthy addition to your carb free diet. That gives me a reason to gobble half a fillet down feeling full and satisfied^-^

Cooking fish for 10 minutes per inch of thickeness is an old rule of thumb that works perfectly on oven baked fish. The timing is just enough to cook the white flesh to opaque without reaching a point where it flakes. Having said that, the fillet is moist and gives a delicate flavour.  As the fillet has its own sweetness (even for the frozen ones), season lightly with your favourite sauce or herb to enhance its flavour. Now that we have a rich source of protein, don't forget to add some veggies to fill up your vitamin intake.

This oven baked Halibut recipe is a quick, and presentable dish for a group of people during parties and gatherings! Serve this straight-out from the oven, sit tight and prepare to feast on. 

Ingredients (serves 2)

  • 350g Halibut fillet
  • 4 stalks asparagus
  • 500g baby radish
  • 250g Japanese sweet pumpkin
  • 1 bulb garlic
  • 2 tablespoons oyster sauce
  • 1 tablespoon sesame oil
  • Black pepper
  • Olive oil 

Kitchen Equipment

  • Vegetable Knife
  • Chopping board
  • Small pot
  • Baking Tray

Preparation

  • Remove vacuum packaged fillet from the packaging before thawing in cold water. It is important to remove the packaging when thawing the fillet as oxygen is present and the spores will not produce that can contaminate food. Seal it in a plastic bag, put on a plate and immerse it in cold water for 15 minutes.
  • Meanwhile,wash and slice up asparagus, pumpkin and baby radish.
  • Use the side of the vegetable knife and slam on the garlic. This helps to remove garlic skin easily.

Cooking

  • Drain cold water and remove the fillet from the plastic bag. When fillet is defrosted, add in garlic, oyster sauce, pepper, sesame oil on the fillet. Marinade it for 5 mins.
  • Fill up half a pot of boiling water, pour in asparagus and radish. Add one tablespoon of olive oil into the pot. This will enhance the vibrance of the vegetables. Let it boil for 5 mins then scoop them up. 
  • Transfer fillet and place it at the center of the baking tray.
  • Arrange the boiled vegetables and the sliced pumpkin around the fillet.
  • Drizzle a generous amount of olive oil on the vegetables. Put it in the oven for 10 mins till the fillet turns opaque, and tender when pierced with a toothpick.

Enjoy!Xx