Pan-Seared Halibut

Pan-Seared Halibut is a delicious and nutritious seafood dish featuring tender, buttery fish with a crispy exterior. Paired with a fresh citrus-herb sauce, it's a delightful meal that’s both healthy and satisfying.

Ingredients

• Halibut fillets - 2 (about 150g each)
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon - 1, juiced
• Fresh parsley - 2 tablespoons, chopped
• Garlic - 2 cloves, minced
• Cherry tomatoes - 150g, halved
• Capers - 1 tablespoon, rinsed
• Butter - 1 tablespoon

Steps

1. Pat the halibut fillets dry with a paper towel and season both sides with salt and black pepper.
2. In a non-stick skillet, heat 2 tablespoons of olive oil over medium-high heat.
3. Once the oil is hot, carefully place the halibut fillets in the skillet, skin side down if applicable.
4. Cook for 4-5 minutes without moving them until the bottom is golden brown.
5. Gently flip the fillets and cook for another 3-4 minutes until cooked through and flaky.
6. Remove the halibut from the skillet and set aside on a warm plate.
7. In the same skillet, lower the heat to medium and add the butter, minced garlic, and cherry tomatoes.
8. Sauté for 2-3 minutes until the tomatoes are softened.
9. Stir in the lemon juice, capers, and chopped parsley, cooking for an additional minute.
10. Spoon the sauce over the halibut fillets and serve immediately.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 750 mg
• Cholesterol: 90 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which promote heart health.
• High in protein, supporting muscle growth and repair.

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