Pan-Seared Ono with Black Bean Salad

We recently enjoyed this light and healthy fish dinner at home – I had some ono fish filets and all the ingredients for the black bean salad on hand, so it made dinner preparation a breeze.  To help make dinners different from the usual fare (like this), I like to keep frozen shrink-wrapped fish filets in my freezer.  If I want to make fish sticks (tilapia or cod) or seafood chowder at the last-minute, my pantry is usually stocked for it.  Ono is similar to swordfish in texture and taste, with a lightly sweet, firm texture.  This dish would also be fantastic made with halibut or sea bass.   Typically I serve wilted spinach or roasted potatoes with fish – the black bean salad is a colorful alternative that adds bright, fresh flavors to the meal.  I like my fish to have a crispy sear on the outside and the ono had just enough fat to do that (the tiny dab of butter at the end gave it added richness).  The filets cooked in about 6 minutes so this is a meal you can have on the table without any fuss.  As a guideline for cooking ono, you can estimate 3 minutes per side for every ½ inch thickness of filet.

I haven’t made the black bean salad in a while and forgot how good it is!  It’s simple and quick to make with canned black beans, baby spinach, red onion, sweet baby bell peppers, Italian parsley, lemon juice and zest, a bit of garlic and extra virgin olive oil.  The salad is also quite versatile: for a Mexican twist you can substitute cilantro, Poblano peppers and lime for the spinach, Italian parsley and lemon.  Stored in the refrigerator it will keep for up to two days; the beans start to break down a bit from the citrus but it still tastes just as good.

Courtesy Monterey Bay Aquarium

Please check out my earlier post for more about farm-raised fish versus wild-caught fish.  And if you’re looking for a great resource on sustainable and healthy ways to enjoy fish, please visit the Monterrey Bay website (ono is on their “good alternative” list) where you can search by seafood and download pocket-size fish guides for your purse or wallet. 
Eat well and share the love!

Pan-Seared Ono with Black Bean Salad
Recipe: Melissa Schenker/Foodie for Two
Serves two foodies

Ingredients:
Salad
1 can (15 oz.) black beans, drained and rinsed well (no
salt added)
2 tablespoons finely diced red onion
3 mini sweet bell peppers, finely diced (or half of one
red, yellow or orange bell pepper)
1 cup baby spinach, chopped
¼ teaspoon grated lemon zest
2 teaspoons lemon juice
2 tablespoons chopped Italian parsley
2 tablespoons extra virgin olive oil
½ small garlic clove, finely minced
3/8 teaspoon kosher salt
1/8 teaspoon fresh cracked pepper
Fish
2 filets of ono fish (or halibut or sea bass)
Olive oil
Kosher salt
Fresh cracked pepper
1/2 tablespoon unsalted butter
Garnish
2 lemon wedges
1 tablespoon chopped Italian parsley

Directions:
Salad:
Add the black beans, red onion, bell pepper, spinach, lemon zest and juice, parsley, olive oil, garlic and salt and pepper to a medium bowl and gently stir together so the beans don’t break up.

Sear the fish:
Add a light drizzle of olive oil to both sides of the fish filets and season with salt and pepper.  Heat a medium skillet over medium high heat with about 1 tablespoon olive oil, enough to form an even light coating.  When the oil just starts to develop ripples, lay the fish filets in the skillet (meat side down if skin is on) and cover with a splatter screen.  Tip:  when you lay the filets down, place them away from you to avoid getting splattered with hot oil.

Cook without touching or moving the filets for 3 to 4 minutes, depending on the thickness.  Gently move the pan back and forth to distribute the oil around the filets every few minutes.  When the fish is ready to be turned it will easily release from the pan.  Using a spatula gently turn filets over, add a drizzle of olive oil around the inside edge of the skillet.  Cook for another 3 to 4 minutes.  Fish is done when it flakes and meat is opaque in the center. When done add ¼ tablespoon of butter to each filet and let melt.
Cooking guide: cook 3 minutes per side for every ½ inch thickness.

Assemble:
Place a ½ cup of the black bean salad on the bottom of a plate and top with a seared filet of ono.  Repeat for other serving and garnish both with a lemon wedge, some chopped parsley and a bit of the black bean salad.

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7 responses to “Pan-Seared Ono with Black Bean Salad

  1. Pingback: Meiomi – My Oh My! | My Love Affair With The Vine

  2. I agree with your sister- your pictures are enticing! Love your directions how to Searing the Ono. I always wonder why I make a mess of the fish in the pan – but it’s because I didn’t leave it alone and let it cook longer. I will give this recipe a try. Yum.

    • Thanks, Holly!  Yes, the secret to cooking fish is a hot pan and resisting the urge to move it during cooking.  One note: I forgot the spinach in the recipe portion and have since updated the post and recipe pdf file.  Cheers!   

  3. Cheryl Hogate Johns

    As usual your pictures are so enticing – made me want fish at 9:30 in the morning! I love black beans so this salad is right up my alley. I think I will try it with Halibut as you suggested for an alternate. A side note – I have been cooking quite a bit more since you started your post. Thanks for the great recipes!

  4. This sounds wonderful! I think I’ll have it for dinner tonight.

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