Pan-Seared Halibut with Lemon Caper Sauce
CALORIES: 300
PREP: 5 minutes
COOK: 12 minutes
Ingredients
| 2 | halibut fillets (4oz) |
|---|---|
| 1 tbsp | oil |
| 2 tbsp | butter |
| 1 | garlic clove, minced |
| 1/4 cup | dry white wine |
| 1 | lemon, zest and juice |
| 2 tbsp | capers |
| 2 tbsp | chopped fresh parsley |
Salt and pepper to taste |
Directions
Season the fish with salt and pepper to taste. In a nonstick skillet, heat the oil over medium-high heat. Arrange the fish, flesh side down in the skillet. Cook until it releases easily from the skillet and is lightly golden, about 3 to 4 minutes. Flip the fillets and continue to cook until the halibut is cooked through, about 3 to 4 minutes. Turn the heat down to medium and add the butter and garlic. Cook until the garlic is fragrant, about 30 seconds. Add the white wine and continue to cook until it has reduced slightly, about 2 to 3 minutes. Stir in the lemon zest, lemon juice, capers, and parsley.
Serve the halibut immediately or store in the refrigerator for up to 3 days.
| Per serving | |
|---|---|
| Calories (kcal) | 300 |
| Total Fat (g) | 20 |
| Saturated fat (g) | 8 |
| Cholesterol (mg) | 85 |
| Sodium (mg) | 280 |
| Total Carbohydrate (g) | 4 |
| Dietary Fiber (g) | 1 |
| Total Sugars (g) | 1 |
| Protein (g) | 22 |
| Vitamin D (mg) | 5 |
| Calcium (mg) | 27 |
| Iron (mg) | 1 |
| Potassium (mg) | 573 |
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