This post is sponsored by Marine Stewardship Council (MSC). Though monetary compensation was received, all opinions give are my own.
Easy and healthy Moroccan-inspired pan seared halibut with sautéed harissa tomatoes and olives served over couscous.
Cook like a pro and bring a little taste of Morocco into your home with this simple and light halibut dinner. With just a handful of ingredients you’ll have dinner on the table in no time! Fresh sustainable halibut fillets pair well with spicy and smoky harissa-infused tomatoes, briny salty olives and couscous for a meal that’s a feast for the eyes and the palate.
Trying to eat less meat? It’s never too late to introduce a seafood option as a regular protein source in your weekly meal routine. Seafood is very versatile, easy to cook, and you can choose from canned, frozen, or fresh options. And when you choose MSC Blue Fish label certified sustainable seafood products you can feel good about cooking seafood meals!
Nutrition Month
March is Nutrition Month, a great opportunity to focus on making informed food choices and practice healthy eating habits.
The Seafood Nutrition Partnership recommends eating seafood because it’s a high-protein, low-fat food that provides a range of health benefits including heart-healthy omega 3, which are anti-inflammatory and have many benefits.
So why not step out of your comfort zone and try a new seafood recipe?
Certified sustainable seafood
The Marine Stewardship Council (MSC) works to keep our oceans healthy and protect the last major food resource that is truly wild and worth preserving – seafood.
MSC supports well-managed, sustainable fisheries that work hard to conserve the marine environment. They ensure the seafood you eat is certified wild, sustainable and traceable from the ocean to your plate!
Look for seafood with the MSC Blue Fish label when you shop and you can be confident your purchase is supporting sustainable fishing practices, which keeps our oceans healthy for years to come.
Halibut
Halibut is a firm white fish with a moist, tender flaky texture and a mild flavour. It’s easy to pan-sear to achieve a golden-brown crust.
This recipe uses USA Pacific Wild Caught Halibut fillets that are MSC certified from the fresh fish counter at Whole Foods. I asked for the skin removed, but you could also make this recipe with the skin on.
Tips for buying fresh seafood
- Get it from the fresh seafood counter at a reputable grocer that sells MSC certified products
- Buy it the same day if possible, or at most 24 hours in advance
- Keep it cold on the way home with a cooler or ice pack
- Store it in the coldest part of your refrigerator and keep cold until ready to cook
How to make this recipe
- Assemble all the ingredients at the start
- Sear the halibut fillets in a hot skillet. Once seared, transfer fillets to a baking sheet and pop them into a preheated oven for a few minutes to finish cooking.
- While the halibut is in the oven, in the same skillet, cook the tomatoes, garlic, harissa seasoning, olives and wine until the garlic is fragrant and tomatoes are heated and become tender.
- Meanwhile cook the couscous in a medium saucepan and keep it warm
How to plate the meal
- Spoon out a bed of couscous on each plate
- Top couscous with most of the harissa tomatoes, olives and juices
- Place a halibut fillet on top
- Spoon remaining harissa tomatoes and olives over halibut
- Sprinkle with parsley
Tips for perfect pan seared halibut
- Pat dry with paper towels
- Sear each side in a hot skillet with some oil until browned and crispy. Sear with skin side up if the skin is on, then flip over to sear the skin side
- Only flip once and be gentle when flipping – a fish spatula is recommended
- Finish cooking in the oven for 8 – 10 minutes, depending on thickness
- Halibut is cooked when it’s tender, flaky and moist. Use the tip of a paring knife or a fork to check doneness; it should flake easily. Do not overcook.
Harissa seasoning
Harissa seasoning is a Moroccan spice blend of smoky red chilis, cumin, coriander, caraway seeds and mint.
It’s what gives this dish a unique aromatic, smoky and mildly spicy flavour. As little as one teaspoon is all that’s needed to flavour this dish but use more if you like spicier dishes! Harissa can easily be found in many grocery or bulk food stores.
How you can modify this recipe
- I used MSC certified halibut for this recipe. You could definitely experiment and choose MSC certified sea bass, ocean perch or rockfish instead. Be sure and adjust the cooking time for the type of seafood and thickness you use.
- Adjust the amount of harissa seasoning in the dish as desired. One teaspoon will give a moderate spice, warmth and smokiness while two teaspoons or more will give a more intense level.
- Replace the couscous with cooked rice, or eliminate the couscous (or rice) altogether for a gluten free, low carb or keto type diet.
- If you can’t locate yellow and/or orange cherry tomatoes, then all red cherry tomatoes will work just as well for this recipe.
- If you prefer not to cook with wine, then replace the wine with the same amount of vegetable or chicken broth.
Where to purchase sustainable seafood
It’s easy to purchase MSC certified seafood at any of these retailers in Canada:
- Loblaws (includes Real Canadian Superstore, Fortinos, Provigo)
- Whole Foods Market
- No Frills & Zehrs
- Costco
- Walmart
- Seafront Fish Market (St. Lawrence Market, Toronto)
- Sobeys
- McDonald’s
Learn more about MSC and follow them on Instagram, Facebook, or Twitter.
What do you think of this recipe? Share it with me @kitchenfairyblog and @MSCbluefish and use these hashtags: #FeelGoodSeafood #MSCbluefish #NutritionMonth.
Halibut with Moroccan Harissa Tomatoes & Olives
Easy and healthy Moroccan-inspired pan seared sustainable halibut with sautéed harissa tomatoes and olives served over couscous. Purchase seafood with the MSC Blue Fish label and be confident you are supporting sustainable fishing practices, which keeps our oceans healthy for years to come.
Ingredients
- 1 ½ pounds (680g) MSC certified sustainable halibut fillets skin removed
- 3 tablespoons olive oil divided
- 1 ½ teaspoons kosher salt divided
- ½ teaspoon freshly ground black pepper
- 2 cups red, yellow and orange cherry tomatoes some whole, some halved
- 2 garlic cloves minced
- ½ cup green olives pitted and sliced
- 1 or 2 teaspoons harissa seasoning as desired
- ¼ cup white wine
- ½ cup couscous
- 2 tablespoons fresh parsley chopped, plus more for garnish
Instructions
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Preheat oven to 400 degrees F. Prepare a small baking sheet by lining with parchment paper.
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Pat the halibut with paper towels to remove any moisture. Sprinkle both sides with ½ teaspoon of the kosher salt and ¼ teaspoon of the black pepper.
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In a medium skillet heat 2 tablespoons of the olive oil over medium-high heat until shimmering. Add the halibut and sear for 2 - 3 minutes on each side until golden brown. Remove halibut to the prepared baking sheet, transfer to preheated oven to finish cooking for 8 - 10 minutes or until flaky, moist and cooked through. Use the tip of a paring knife to check doneness. Time will depend on thickness of fillet. Leave the remaining oil in the skillet.
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Once the fish is in the oven, to the same skillet, add the tomatoes and cook while stirring for 2 minutes. Add the garlic, olives and harissa seasoning and cook for 1 minute until the garlic is fragrant. Pour in the wine and stir until the tomatoes are heated through and just become tender, about 3 - 4 minutes. Season with ½ teaspoon of the kosher salt, and remaining ¼ teaspoon pepper.
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Meanwhile, cook the couscous. Into a medium saucepan, add couscous, remaining ½ teaspoon of the kosher salt, remaining 1 tablespoon of the olive oil and ⅔ cups water. Cover and bring to a boil over medium-high heat then immediately remove from heat. Keep covered and let sit off the heat for 5 minutes until all liquid is absorbed. Keep couscous warm until needed.
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When ready to serve, remove lid from couscous and fluff with a fork. Stir in 2 tablespoons of chopped parsley. Prepare two plates and arrange a bed of couscous on each. Top each evenly with most of the tomatoes and olives plus any juices. Arrange a piece of halibut on top, garnish with remaining tomatoes and olives, and sprinkle with more fresh parsley.
Also check out this MSC Sustainable seafood recipe:
That looks fabulous. I love halibut. Thanks for this recipe, it sounds so flavourful. It is aloso so full of colour, that it makes for a perfect meal presentation.
Janis,
I’m happy you like this recipe. Since you love halibut, March Nutrition Month is the perfect time to enjoy this sustainable meal!
This looks amazing. Always looking for new and exciting fish recipes. Will look for the MSC label!
Cheryl, Thank you for your message. I’m sure your family will love this recipe! You’ll find it easy to shop for the MSC blue fish label at many retailers, including Whole Foods.
This looks amazing! glad to know Loblaws carries sustainable fish, as that is where I usually shop. Never cooked with harissa before, sounds very flavourful!
Tina, I hope you enjoy this halibut recipe and – yes Loblaws is a perfect place to purchase MSC sustainable seafood. At Loblaws you can also purchase PC Black Label Harissa seasoning in a little jar. I’m pretty sure you’ll love it once you try it!