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Pan-Seared Halibut with Vibrant Mango Salsa
This Caribbean-inspired Pan-Seared Halibut offers a light, flavorful main course. Paired with a vibrant mango salsa, it's rich in omega-3s, naturally low-histamine, gluten-free, and perfectly aligns with a Mediterranean diet for a healthy and delicious meal.
25 min4 servingscaribbeanmain course
pescetarian
mediterranean
Nutrition Facts
Per serving
Calories350
% Daily Value*
Total Fat 26g34%
Saturated Fat 6g30%
Trans Fat 0g
Cholesterol 139mg46%
Sodium 748mg33%
Total Carbohydrate 1g
Dietary Fiber 0g1%
Total Sugars 1g
Protein 29g57%
Vitamin D 0.24mcg1%
Calcium 35mg3%
Iron 7.6mg42%
Potassium 323mg7%
Vitamin A 34mcg4%
Vitamin C 3.5mg4%
Vitamin B6 0.69mg41%
Vitamin B12 0.49mcg20%
Vitamin E 0.14mg1%
Vitamin K 16mcg13%
Magnesium 36mg8%
Zinc 4.6mg42%
Folate 9.2mcg2%
Estimated nutrition — not all ingredients could be calculated.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 4 fillets halibut fillets
- 1 large mango
- 1 small shallot
- 0.5 green bell pepper
- 0.25 cup parsley
- 2 tbsp lime juice
- 3 tbsp extra virgin olive oil
- 1 tsp sea salt
- 0.5 tsp coarsely ground pepper
- 0.5 tsp garlic powder
- 0.5 tsp dried basil
- 0.5 tsp oregano
- 0.5 tsp thyme
- 1 tsp fresh ginger
- 1 tsp honey
- 2 cups cooked quinoa
Instructions
- 1Combine diced mango, shallot, green bell pepper, parsley, lime juice, 1 tbsp olive oil, ginger, honey, and a pinch of salt and pepper in a bowl to make the salsa. Set aside.
- 2Pat halibut fillets dry. Season evenly with sea salt, coarsely ground pepper, garlic powder, dried basil, oregano, and thyme.
- 3Heat 2 tbsp extra virgin olive oil in a large non-stick skillet over medium-high heat. Sear halibut for 3-4 minutes per side, until golden brown and cooked through.
- 4Serve pan-seared halibut immediately, topped generously with fresh mango salsa and alongside cooked quinoa.
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