Monday, September 24, 2012

Halibut + Tahini + Panko = ????


That is.... with a few additional ingredients.

The American Heart Association recommends that we get at least 2 servings (~ 8 ounces total) of fish each week. Specifically, fish that is loaded with omega-3 such as tuna, mackerel, and salmon. But if you live with someone who doesn't like any of those fish, or if you personally can't stand any of those "fishy" fish, then go ahead and choose another type of fish (or other seafood, such as scallops and shrimp). Generally speaking most fish contain less calories, less fat (more omega-3), and less cholesterol than meat, so you're doing your heart some good either way! Also, do yourself a favor and buy your fish from a supplier that uses sustainable practices (talk to the people who sell you your fish, they can most likely help answer any questions you have. If they can't, buy it somewhere else).

So why did I add tahini to my halibut? I made pumpkin spice hummus for a Thanksgiving day appetizer, but had tons of tahini leftover. I am not a huge fan of hummus, and neither is Nick, so I don't make it often. I knew I had to find some new ways to use tahini. I had some frozen halibut (pretty much the only fish that Nick will eat), Panko crumbs, and some delicious spices, so I came up with the following recipe....

Tahini and Curry Panko-Crusted Halibut

(Makes 1 Serving)

1 large halibut filet (5-6 ounces, cooked)
~ 2 tsp. tahini
~1 tsp. curry powder
~1 tsp. ground pepper
Sea salt, as needed
~2 T Panko crumbs


1. Preheat oven to 375 degrees

2. Layer the ingredients onto your halibut, in order of how they are listed above.

3. Cook in preheated oven for 10 minutes

4. Switch oven to broiler-mode, and broil on high for about 2 minutes (or until the Panko is browned and extra crispy).

It may sound strange, but it was seriously delicious, and I've made it three times since!


Based on the USDA nutrient database halibut has about 400 mg EPA and DHA (types of omega-3) per 6 ounces, cooked. That's about half as much as most salmon contain, but hey, it's better than none at all!! I typically recommend getting somewhere around 600 mg EPA/DHA per day, which is why I just make it easy and take fish oil supplements. It's rare that I use supplements to make up for the lack of something in my diet, but it's the one type of supplement I suggest most people take.

QUESTION: I need more tahini recipes that don't involve hummus. Any ideas?!

Did you watch the Super Bowl last night?? Nick and I went to a friend's house for the first half, and then watched the second half at home. What a GREAT game!


  1. This looks great! I make a similar fish recipe, but instead of Panko I use rolled oats or whole wheat flour for the breading (depending on which one I have in my cupboard at the time). It makes a healthy, yummy crust!

  2. I love fish. But I sometimes worry about toxins, as I've heard fish can be loaded with stuff like mercury. Have you done any research on it? Do you buy wild fish or anything like that?

    Yes, it was a great game! Go Giants! ;-)

  3. I love halibut (Nick has good taste!) and tahini! I have a tahini dessert I saved...I'll forward it to you!

  4. I love tahini! Never thought to add it on seafood though.

    In terms of using it up, I like it on oatmeal or hot grain cereals in the morning with a little maple syrup and a pinch of salt. Or on rice cakes with honey for a snack. Or tahini dressings for salads or quinoa!

  5. I do love fish but wish I could get it more often, which is why I take a fish oil supplement. I also have a carton of tahini I need to use up, but we love hummus!! I didn't really watch the superbowl but met up with friends and had good food :)

  6. Sounds good and looks easy enough! Aside from hummus, I mix my tahini with a little water, lemon juice and garlic powder, pinch of salt and use for a sauce for falafel. That's all I got for ya!

  7. Oh Gina, this looks delicious!!!! I've mixed tahini, lemon, garlic and soy sauce and made a sauce for steamed broccoli. I wish I had specific measurements, but I just threw it together. All the best for the week ahead!!

  8. I made that same pumpkin hummus for Tday too! Although I generally sub a little peanut butter instead of tahini bc I never use it!!! I made a hummus crusted chicken that was this same principle and I LOVE IT!!! I bet this is equally AWESOME!!! I have a recipe for tahini and chia pudding...I haven't make it yet but if you are interested, it is under my 'to try tab' it looks fab!

  9. I disagree that it was a great game :) but that's because I am obviously a Pats fan. There was a lot of yelling happening over here, and also a bit of laughing at the intensity of the guys. I did win money though so I can't complain. I just wish the Superbowl would be moved earlier or to Saturday! My students all stayed up to watch it and there was a lot of crankiness today! me and them!

    This recipe sounds good although I don't really like tahini and typically make hummus without it. I bet I could also do this recipe without it haha.

  10. HOW DID I MISS YOUR BIRTHDAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I'M THE WORST FRIEND EVER!! OMG HAPPY BELATED!!!

    by the way i'm obsessed with this recipe because i love love love tahini panko AND halibut or just fish in general haha

  11. I love adding tahini, 1-2 tbsp to stir fries together with soy sauce! mmmmm...... such a unique taste, love love!!

  12. This looks absolutely delicious, I love fish! I used to have a recipe for tahini brownies which used the tahini in place of the fat and gave them a really yummy nutty flavour... I'll see if I can dig it out!

  13. if you buy your fish frozen how do you know how sustainable it is? I usually buy kroger brand frozen fish....i'm guessing since its cheap it probably isnt the best :(

  14. I have my dad's genes so I LOVE fish. It's my favorite form of protein, almost equal to eggs and nuts.

    I heard you can make different forms of dressings with tahini for stir-fries, rice/quinoa salad, etc. And tahini cookies!

  15. I love fish and tahini. I use tahini on sweet potatoes as my butter and sometimes on other roasted veggies.
    However, my jar of Artisana tahini lasts a long time. A local place Pure Food and Wine sent out their newsletter with a reservatrol supplement, thought of your post.

  16. Tahini makes a surprisingly good apple dipper--in place of peanut butter!

    I also make a great salad dressing using tahini, lemon juice, garlic powder and salt plus a little water to thin it out. Sometimes I add a little dried parsley just for color. Works great on salads but my favorite was to eat it is drizzled on top of oven roasted broccoli. Delicious!