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Halibut on Mashed Fava Beans with Mint

This elegant halibut with minted broad bean mash is a vibrant celebration of seasonal flavours. The meaty texture of the halibut fillets pairs beautifully with the creamy, zesty fava bean puree, creating a sophisticated yet simple meal. Fresh mint and lemon zest provide a bright, clean finish that lifts the dish, making it a perfect choice for a light weekend lunch or a healthy midweek dinner when broad beans are at their best.

As a heart-healthy option, this recipe focuses on lean protein and nutrient-dense legumes, using extra-virgin olive oil for a dose of healthy fats. Broad beans, also known as fava beans, are an excellent source of plant-based fibre and vitamins. If you are short on time, you can easily use frozen beans, making this nutritious seafood dish accessible throughout the year.

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Ingredients for Halibut on Mashed Fava Beans with Mint

  • 1.4kg fresh fava beans in pod, shelled, or 375g frozen doublepeeled fava beans, thawed

  • 2 teaspoons plus 1/4 cup chopped fresh mint

  • 2 teaspoons finely grated lemon peel, divided

  • 3/4 di cucchiaini di sale kosher grosso

  • 2 pinches of dried crushed red pepper, divided

  • 170g 3/4-inch-thick halibut fillets

  • 9 tablespoons extra-virgin olive oil, divided

  • Plain flour (for dredging)

Cook fava beans in large saucepan of boiling salted water 2 minutes; drain. Transfer to large bowl of ice water. Cool beans; peel if using fresh beans. DO AHEAD: Can be made 1 day ahead. Cover and chill.

Mix 2 teaspoons mint, 1 teaspoon lemon peel, 3/4 teaspoons coarse salt, and 1 pinch of red pepper in small bowl. Arrange fish on large rimmed baking sheet. Rub mint mixture all over fish. DO AHEAD: Can be made 4 hours ahead. Cover and chill.

Heat 2 tablespoons oil in heavy large skillet over medium heat. Add fava beans. Sprinkle with coarse salt, black pepper, and pinch of red pepper. Cook until heated through and tender, stirring occasionally and adding water by 60ml fuls if dry, about 5 minutes. Using potato masher, mash beans to coarse puree, adding water by 60ml fuls if dry. Season with salt and pepper. DO AHEAD: Can be made 4 hours ahead. Let stand at room temperature.

Dredge fish in flour, shaking off excess. Heat 2 tablespoons oil in each of 2 heavy large skillets over medium-high heat. Cook fish until lightly browned and just opaque in centre, about 4 minutes per side.

Meanwhile, rewarm fava bean puree. Stir in remaining 1/4 cup mint, 1 teaspoon lemon peel, and 45ml olive oil.

Divide fava bean puree among plates. Top with fish and serve.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

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Redattori di ricette del Regno Unito

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Redattori di ricette del Regno Unito

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