CanolaInfo on Facebook   CanolaInfo on Twitter   CanolaInfo on YouTube  

English | Español | Français | 中文 | 한국어

Home About CanolaInfo What is Canola Oil? Health & Nutrition Recipes & Cooking Chefs Using Canola Oil The Food Industry News & Events Downloads & Resources Contact Us
Recipes & Cooking
Find Canola Oil Recipes
Cooking with Canola Oil
Recipe Collections
Featured Food Articles
Charts and Conversions
Food & Recipe Videos
Find Canola Oil Recipes

Tag Cloud: Click to get info and tips on cooking with canola oil

Baking , Deep-Frying , Flavored Oils , Fondue , Grilling , Salads , Saute & Stir-Fry , Home Spa , Introduction to Canola Oil


Turmeric-Rubbed Wild Halibut with Cracked Black Pepper

Source: Raghavan Iyer, cookbook author and culinary instructor, Category: Lunch & Snack, Dinner & Main Course

Print  Email

Slabs of fresh, wild-caught Pacific halibut are gorgeous when served against a backdrop of turmeric-colored, creamy coconut milk studded with ginger slivers, coarsely cracked black peppercorns and sweet-smelling cinnamon. The beauty of this curry sauce made with canola oil is that it never overshadows the delicate flavor of the fish. Plus the halibut and canola oil provide different types of healthy omega-3 fats.


  • 4 skinless fresh, wild-caught Pacific halibut filets (about 1 pounds/500 g)
  • 1 tsp turmeric 5 mL
  • 1/4 cup canola oil 60 mL, divided
  • 1 cup finely chopped red onion 250 mL
  • 2 green or white cardamom pods
  • 2 cinnamon sticks (each 3 inches/7.5 cm long)
  • 1 can (13.5 oz/382 g) unsweetened coconut milk
  • 1 tsp coarsely cracked black pepper 5 mL
  • 1 tsp coarse kosher or sea salt 5 mL
  • 2 to 4 medium to large fresh or dried bay leaves
  • 2 lengthwise slices fresh ginger (each 1-inch/2.5-cm long, 1-inch/2.5-cm wide and 1/8-inch/0.3-cm thick), cut into matchstick strips
  • 1 large tomato, cored and finely chopped (no need to remove seeds) 


  1. Sprinkle and coat each fish filet on both sides with turmeric. 
  2. In large saucepan over medium-high heat, add 2 Tbsp (30 mL) canola oil. Add filets to pan and allow underside to sear to light brown, sun-yellow color, 1 to 2 minutes. Flip them over and sear other sides to similar color, 1 to 2 minutes. Remove filets from pan and set on plate. Drizzle another 2 Tbsp (30 mL) canola oil into hot pan. Add onion, cardamom pods and cinnamon sticks to pan and stir-fry until onion is partially browned and smells aromatic, about 3 minutes. 
  3. Pour in coconut milk and add pepper, salt, bay leaves and ginger. Stir once or twice to incorporate flavors. Return filets, including any pooled liquid, to pan. Cover filets with creamy sauce. Reduce heat to medium-low, cover pan and poach, basting slabs occasionally, until fish feels firm and barely starts to flake, 5 to 7 minutes. 
  4. Put filets on serving platter and cover with plastic wrap or aluminum foil to keep warm. Add tomato to pan. Raise heat under pan to medium-high and cook, uncovered, stirring occasionally, until sauce thickens, 1 to 2 minutes. 
  5. Pour sauce over filets and serve immediately with steamed rice noodles, red rice or basmati rice.  

Yield: 4 servings. Serving Size: 1 halibut filet with 1/3 cup (75 mL) sauce

 Nutritional Analysis
Per Serving
Calories 450
Total Fat 36 g
Saturated Fat 19 g
Cholesterol 55 mg
Sodium 670 mg
Carbohydrates 9 g
Fibre 1 g
Protein 24 g


< Back to main Find Canola Recipes page


More Links & Info You Might Find Useful

Site Map | Privacy & Legal | ©Copyright 2007 CanolaInfo All Rights Reserved

By viewing this website or clicking any of the links on this website you are consenting to view materials that may be commercial in nature. All content on this site is property of the Canola Council of Canada. All rights reserved.

SmartSite created by Arxus | Powered by Quadrant


Quick Contact Information

Phone: 1-866-479-0853
Email: Click to email CanolaInfo

Click for more contact information

Canola Council of Canada