Halibut with prawn butter sauce

Delicate flavours of the halibut enhanced by the prawn-infused sauce creates a restaurant-quality luxurious dining experience. It requires some culinary skill and takes about 45 minutes to prepare but the result is amazing.

By Matt Tebbutt
From Saturday Kitchen

This dish has a moderate nutritional profile with high-quality protein from fish and prawns, and beneficial omega-3 fatty acids. However, the butter sauce increases the saturated fat content, balancing out some of the health benefits. (nutri-score)

Ingredients

For the halibut:

• Olive oil: 2 tbsp
• Halibut fillet: 2 x 200g/7oz
• Unsalted butter: 30g/1oz
• Lemon juice: a squeeze
• Salt and freshly ground black pepper: to taste

For the butter sauce:

• Prawn shells and heads: from 6 prawns
• Olive oil: 2 tbsp
• Shallot: 1, finely chopped
• Bay leaf: 1
• Thyme: 2 sprigs, leaves removed
• Garlic clove: 1, chopped
• White wine: 100ml/3½fl oz
• White wine vinegar: 1 tbsp
• Unsalted butter: 200g/7oz
• Cayenne pepper: a pinch
• Lemon juice: a squeeze
• Salt and freshly ground black pepper: to taste

To serve:

• Toasted breadcrumbs: 3 tbsp
• Garlic clove: 1, crushed
• Chives: 1 tbsp, chopped
• Fresh parsley: 1 handful, chopped
• Broccoli: 1 medium head, cut into florets
• Prawns: 6, shells removed and reserved

Method

Prepare the halibut

• Preheat the oven to 220C/200C Fan/Gas 7.
• Season the halibut with salt and pepper.
• Heat olive oil in a flameproof frying pan and sear the fish flesh side down until golden.
• Transfer to the oven for 5 minutes.
• Baste with butter and add a squeeze of lemon juice. Keep warm.

Make the butter sauce

• Boil prawn shells in 300ml/10fl oz water until liquid is reduced by half. Strain.
• In a frying pan, heat oil and sauté shallot, bay, thyme, and garlic for a few minutes.
• Add wine and vinegar, then the prawn stock. Cook for 10-20 minutes.
• Strain the mixture and slowly incorporate the butter.
• Season with cayenne, salt, pepper, and lemon juice. Keep warm.

Prepare the garnish

• Mix toasted breadcrumbs with crushed garlic, chives, and parsley. Set aside.
• Boil broccoli florets in salted water for 2-3 minutes.
• Sauté prawns in foaming butter for 2-3 minutes until cooked.

Assemble and serve

• Place broccoli in the center of a serving dish.
• Arrange prawns over the broccoli.
• Top with the halibut and sprinkle with parsley breadcrumbs.
• Pour the strained butter sauce around the dish.

Nutri-score Health Check

This recipe receives a Nutri-score of C, indicating it’s moderately healthy. Here’s a breakdown of the nutritional aspects:

• Positive factors: High-quality protein from halibut and prawns, omega-3 fatty acids, vitamins and minerals from broccoli and herbs.
• Negative factors: High fat content, particularly saturated fat from butter, which can increase calorie density.

While the dish offers nutritional benefits from the fish and vegetables, the butter sauce significantly increases its fat content. To improve the health profile, consider reducing the amount of butter used or substituting with a lighter sauce option. Increasing the portion of broccoli or adding more vegetables could also enhance the overall nutritional balance of the meal.