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This easy poached halibut recipe is made with a creamy tomato coconut curry and served over rice. It’s bursting with flavour, but so simple to make – perfect for a healthy and comforting dinner idea! Recipe is gluten-free, dairy-free, and sustainable.

Overhead photo of poached halibut in a bowl of tomato coconut curry and rice.

This post is sponsored by the Marine Stewardship Council (MSC). As always, all words, thoughts, and opinions are my own. Thank you for continuing to support the brands who help make Walder Wellness possible.

When I first tested this halibut curry recipe, I let out the loudest “YUM” when I took that first bite. It’s seriously SO flavourful, comforting, and easy to make – I can’t wait to share it with you!

If you’ve ever felt intimidated to cook halibut (I was too), please know that it’s actually incredibly simple. In this recipe, the halibut is poached in the tomato coconut curry sauce for 10 minutes and it comes out so buttery-soft and tender.

I’m also excited to share that this recipe was made in partnership with my friends at the Marine Stewardship Council (MSC), a global science-based nonprofit dedicated to ending overfishing worldwide.

If you’re like me and you’re curious to find out what you can do to make more sustainable choices for the planet and future generations, it’s so great to know that there is a global community of people working to end overfishing and trying to make our ocean healthier.

In addition to the recipe, below I’ll share some tips on how to choose sustainable seafood in general, as well as some nutrition facts on sustainably-caught halibut in particular. As a dietitian, these are both super important factors to me!

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Overhead photo of two pieces of poached halibut in a pan of tomato coconut curry.

How To Choose Sustainable Seafood

Through my work with the MSC, I’ve shockingly learned that 1/3 of our planet’s waters are overfished.

In order to still enjoy the nutritious seafood I love to cook with, it’s great to know that the small act of switching to certified sustainable seafood can help protect our oceans for the future.

Luckily, the MSC makes it so easy to identify which seafood products are sustainably-caught – simply look for their blue fish label on the package or in the fresh seafood aisle.

TIP: The blue fish label looks just like the one included in the first picture of this post!

Whenever you choose wild-caught seafood that has the MSC blue fish label, you’ll know that your purchase is supporting fisheries, retailers, and brands committed to making sustainable fishing the standard in the commercial fishing industry.

If you’re passionate about learning more, check out their all-new “Where to buy MSC-certified seafood” page to make the switch!

Halibut Nutrition Benefits

MSC-certified wild-caught halibut is a good source of various vitamins and minerals, including:

  • selenium
  • niacin
  • phosphorus
  • magnesium
  • potassium
  • vitamin B12
  • vitamin B6

In addition to micronutrients, halibut is an excellent source of complete protein and a source of omega-3 fatty acids.

Overhead photo of small bowls of ingredients on a wood cutting board.

Ingredients Needed

This poached halibut recipe is only 12 simple ingredients:

Full ingredient measurements + instructions are located in the recipe card at the bottom of this post.

Closeup photo of poached halibut in a bowl of tomato coconut curry and rice.

Recipe Modifications & Variations

  1. Instead of brown rice, you can serve this halibut curry over another grain of your choice. White rice, quinoa, millet, farro, barley…it would all taste great!
  2. Parsley is an optional garnish, but it pairs beautifully with the ingredients in this dish! In place of parsley, you could try fresh basil, cilantro, chives, or green onions.
  3. I used canned diced tomatoes (including their liquids) in this recipe, but you could use any canned tomatoes (just try to have them minimally flavoured).
  4. If you’d like to stir in some extra greens, you could easily add in a handful or two of a leafy green like spinach to the curry. Just be sure to wilt it down prior to adding the halibut.
  5. You can use olive oil or avocado oil in place of coconut oil if desired.
Overhead photo of poached halibut mixed together with tomato coconut curry and rice in a white bowl.

More Easy, Healthy Seafood Recipes

Did you give this Poached Halibut With Tomato Coconut Curry Recipe a try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

Get the Recipe: Poached Halibut With Tomato Coconut Curry

This easy poached halibut recipe is made with a creamy tomato coconut curry and served over rice. It's bursting with flavour, but so simple to make – perfect for a healthy and comforting dinner idea! Recipe is gluten-free and dairy-free.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 2
Overhead photo of poached halibut in a bowl of tomato coconut curry and rice.
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5 from 20 votes
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Ingredients

  • 1/2 cup brown rice, dry
  • 1.5 tsp coconut oil
  • 2 cloves garlic, minced
  • 1/2 a small shallot, thinly sliced (about 3-4 Tbsp worth)
  • 1 tsp curry powder
  • 1/2 tsp ground ginger
  • 1/4 tsp cumin
  • 1/2 cup canned coconut milk
  • 1 can diced tomatoes, with liquids (~398 ml or 13.5 fl oz.)
  • 1 Tbsp tomato paste
  • Salt + pepper, to taste
  • 2 fillets MSC-certified sustainable halibut (~4 oz. each)
  • ~2 Tbsp parsley, chopped (to garnish)

Instructions

  • Cook rice according to package instructions.
  • Heat coconut oil in a large pan over medium. Add garlic, shallots, curry powder, ground ginger, and cumin. Sauté for about 3 minutes, until fragrant.
  • Add coconut milk, canned tomatoes (with liquids), and tomato paste to the pan. Season with salt + pepper and bring to a boil. Once boiling, reduce heat and simmer for 10 minutes, stirring occasionally.
  • Gently place halibut into the coconut curry. Cover and allow to poach for 10 minutes (or slightly longer if fish is very thick). Fish should be tender and flake easily. Remove from heat.
  • Serve brown rice in bowls and top with poached halibut and tomato coconut curry. Garnish with chopped parsley, fresh pepper, and enjoy hot!

Notes

*LEFTOVERS & REHEATING: Leftovers can be kept in an airtight container for up to 3 days. You can store everything together and easily reheat it in the microwave!
*RECIPE MODIFICATIONS:
  • Instead of brown rice, you can serve this halibut curry over another grain of your choice. White rice, quinoa, millet, farro, barley…it would all taste great!
  • Parsley is an optional garnish, but it pairs beautifully with the ingredients in this dish! In place of parsley, you could try fresh basil, cilantro, chives, or green onions.
  • I used canned diced tomatoes (including their liquids) in this recipe, but you could use any canned tomatoes (just try to have them minimally flavoured).
  • If you’d like to stir in some extra greens, you could easily add in a handful or two of a leafy green like spinach to the curry. Just be sure to wilt it down prior to adding the halibut.
  • You can use olive oil or avocado oil in place of coconut oil if desired.

Nutrition

As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.

Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.

Course: Main Course
Cuisine: Mediterranean
Diet: Gluten Free, Low Lactose
Keyword: brown rice, coconut, curry, halibut, sun-dried tomatoes
Author: Carrie Walder

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