20 Jan Pan Seared Halibut, Beluga, Carrot Chip, Beetroot Puree

Pan seared halibut and beluga (black lentils) are an easy weeknight dinner. Make it elegant with a swirl of pureed beetroot and a roasted carrot “chip”.

The carrot chip is a fun way to get your kids interested in vegetables. Here they are sliced thin, brushed with olive oil and a sprinkle of salt, then baked in the oven at 300⁰F for a few minutes until soft. They will crisp up after they cool down.

The beet root puree and watercress garnish are ideal for kapha as they are both warming by nature. The beluga lentils are also beneficial for kapha (and pitta), and vata can eat on occasion. When making this for myself (vata), I add a liberal amount of lemon juice.

Make the meal:
Serves 2

Beet root purée:
2 red beets
1 teaspoon apple cider vinegar (preserves the color)
Salt
1 tablespoon olive oil

In a medium pan, add the beets, vinegar and enough water to cover by one-inch. Bring to a boil then add the salt. Reduce heat and simmer until soft (about 1 hour).

Reserving the cooking water and wearing gloves to avoid staining hands, remove the beets from the pan and rinse under cold water. The skins can be easily peeled at this point.

Transfer the peeled beets and ½ cup of the reserved cooking water to a blender. Add olive oil. Blend, adding additional cooking water to achieve desired consistency.

Beluga Lentils:
Beluga (or black) lentils are inexpensive, nutritious and easy to cook. They hold their shape well after cooking. Their beautiful color and nutty taste makes them a perfect side dish or complement to warm or cold salads.

1 cup Beluga or black lentils
3 – 4 cups water or broth
1 bay leaf
1 clove garlic, peeled (optional)
1 sprig fresh thyme (or 1 teaspoon dried thyme)
Salt and pepper
Lemon juice

In a medium pan, add the lentils, 3 cups water (or broth), bay leaf, garlic and thyme. Bring to a boil, then reduce heat and simmer until lentils are soft (about 25 – 35 minutes). Check the water level occasionally and add more water if necessary.

Remove the bay leaf and thyme sprig. Drain any residual water. Season to taste with lemon juice, salt and pepper.

Carrot Chips:
2 carrots
Olive Oil
Salt
Preheat oven to 300⁰F. Slice 2 carrots lengthwise, about ⅛ inch thick (using a mandolin is handy). Lay flat on a parchment-lined baking sheet. Brush with olive oil and sprinkle with salt. Transfer to oven and baked until soft (~5-10 minutes). Remove from oven and let cool. They will crisp up after they cool down.

Pan-seared Halibut

2 6-ounce skinless halibut fillets, patted dry with paper towel
ghee, butter or high heat oil (i.e., avocado, sunflower, coconut)

Preheat a medium (12-inch) cast-iron or stainless steel skillet to just before the smoking point (i.e., a drop of water will sizzle, not evaporate). Add 1 tablespoon ghee (or oil) to the pan.

Place the fish on the greased pan. Do not touch it until you see that it is 50% cooked. You will know it is ready to flip by looking at the side of the filet and seeing that the flesh has turned opaque and the bottom is browned and has started releasing from the pan. This should be about ~4 – 5 minutes.

Slide a long, thin spatula underneath one edge of the filet. It should release easily from the pan; flip it. Cook the second side about until done (about 2 minutes).

Tips for perfect pan fried fish:
• Do not rinse the fish – it should be completely dry so it doesn’t stick to the pan.
• Use a heavy cast iron or stainless steel skillet for best results.
• If fish doesn’t release easily when trying to flip, the pan was too hot, or you did not wait long enough for a crust to develop. Don’t flip it. Add a little ghee around the edges, turn down the heat and wait.

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