Pan-Fried Halibut with Mushrooms

Makes 4 servings (1 piece of halibut, 1/2 cup of mushrooms per serving)

Ingredients

  • 1 Tbsp. vegetable oil 
  • 454 g. mixed sliced mushrooms 
  • 1 garlic clove, minced 
  • ½ tsp. ground sage 
  • Salt and black pepper, to taste 
  • ⅓ cup low-sodium vegetable or chicken broth 
  • 1 cup tomatoes, diced 
  • 400 g. raw halibut, cut into 4 equal pieces 
  • ½ tsp. dried thyme 
  • ½ tsp. corn starch (optional, for thickening) 
  • 1 Tbsp. olive oil

Preparation

  1. Heat vegetable oil in a large pan over medium-high heat. Add sliced mushrooms, garlic, sage, salt and pepper. Cook down mushrooms for a minute or so, then add chicken stock and tomatoes. Continue to cook until mushrooms are fragrant and tender (2-4 minutes). If there is excess juice in the pan, sprinkle in a ½ tsp. of corn starch to help thicken the sauce. 
  2. While mushrooms are cooking, season fish on both sides with salt, pepper and thyme. 
  3. Remove the mushrooms and juices from the pan and set aside. 
  4. Add olive oil to pan over medium heat. Place fish pieces on pan once oil is hot. Cook fish on each side until slightly golden brown and flaky in the middle. Be careful not to overcook. Each side should take about 2-3 minutes. 
  5. Dish into four portions, topping with mushrooms. Serve and enjoy! 

*Meal prep tip: make the mushroom sauce ahead of time and freeze for up to three months.  If fish is fresh, cook and keep in fridge for up to 3 days.

 

Nutritional analysis per serving: 199 calories, 9 g fat, 22 g protein, 9 g carbohydrate (6 g available carbohydrate), 3 g fibre, 80 mg sodium

My Viva Plan Servings: 0 grains and starch, 3 proteins, 1 vegetables, 0 fruit, 1 fat, 0 dairy