Health & Food

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).Tahini

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….Curry Panko

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.Tahini 1
  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!Tahini 2


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!

About author


Hi, my name is Rebecca Houston and I am a writer. I write about health, healthy food and daily meal plan for various websites.
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