Roasted halibut with minted pea coulis

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12 min


6 servings and 1 cup (250 mL) coulis

* PLUS Cooking time: 16 minutes, Roasting Time: 5 minutes
Roasted halibut with minted pea coulis


  • 2 large shallots , or 1/2 small onion
  • 1/2 tsp salt
  • 1/2 cup dry white wine
  • 2 cups frozen peas
  • 2 to 4 tbsp chopped fresh mint leaves
  • 1/2 cup 35% cream
  • 6 halibut fillets , or salmon fillets, each about 180 g
  • 1 tsp salt
  • pinches ground black pepper
  • 1 tbsp butter
  • 1 tsp vegetable oil
  • 1 lime , cut in half
  • 1/4 cup frozen peas , optional


  • Finely chop shallots. Place in a small saucepan. Sprinkle with 1/2 tsp (2 mL) salt and add wine. Bring to a boil, then reduce heat. Simmer over medium-low heat, stirring often, until shallots are soft, 5 minutes. Add 2 cups (500 mL) peas, 2 tablespoons (30 mL) mint and cream. Cook until peas are soft, 5 minutes. Remove from heat.
  • Purée mixture in a food processor, scraping down sides as necessary. Taste and add remaining mint, if needed, then purée. Press mixture through a sieve into a clean saucepan or small bowl. Mash as much pea pulp as possible through sieve using bottom of a soup ladle in a circular motion. Discard any pulp that doesn’t pass through. If not serving right away, refrigerate, uncovered, until cool. This will help keep colour vibrant up to 4 hours.
  • Preheat oven to 400F (200C). Line a baking sheet with foil. Don’t oil. Sprinkle fish with remaining 1 tbsp (15 mL) salt and pepper. Heat butter and oil in a large frying pan set over medium-high heat. Add 3 fillets, skin-side up. Cook until golden-tinged, 3 minutes. Place skin-side down on prepared baking sheet. Repeat with remaining fish. Add more butter and oil, if needed. Roast in centre of 400F (200C) oven until a knife tip inserted in centre of fish feels warm, 5 to 7 minutes.
  • To serve, reheat pea coulis. Spoon a little in centre of each plate. Place fish on top, leaving skin on pan. Squeeze a little lime juice overtop. Garnish with 1/4 cup (50 mL) peas and roasted tomato wedges, if using, see below.

Nutrition (per serving)

  • Calories
  • 319,
  • Protein
  • 39 g,
  • Carbohydrates
  • 6 g,
  • Fat
  • 14 g,
  • Sodium
  • 735 mg.

Coulis is just a fancy term for a thick pur?e or sauce. Here, it’s a vibrant green pur?e with a minty finish, and it makes a delicious match for mild roasted halibut.

Roasted tomato wedges

Preheat oven to 400F (200C). Slice plum tomatoes into thick wedges. Brush with olive oil. Roast on a foil-lined baking sheet on bottom rack until golden-tinged, 10 to 15 minutes.