How to Pan-Sear Halibut
User Reviews
5
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Prep Time
2 mins
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Cook Time
10 mins
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Total Time
12 mins
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Servings
2 people
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Calories
296 kcal
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Course
Main Course
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Cuisine
French
How to Pan-Sear Halibut
Description
Pan-searing halibut involves drying the fillets and dusting them lightly with flour to promote a crisp, golden crust. Seasoned with salt and black pepper, the fish is cooked in a hot pan with olive oil and butter, which adds richness and helps with browning. Fresh herbs such as rosemary, chives, and oregano infuse the fish during cooking, while lemon juice adds brightness. Careful cooking on medium heat ensures the fish cooks through without sticking or burning.
The method includes resting the fish at room temperature before cooking to minimize sticking, and using a thin spatula to test when to flip the fillets. Butter is added mid-cooking to baste the fish and add flavor. The finished fillets develop a firm yet tender texture with moist, opaque flesh and a slightly crisp exterior.
Serve pan-seared halibut simply with lemon wedges or a fresh herb sauce. The technique is versatile and can be adapted by adding seasonings like garlic powder or topping with toasted almonds or capers for additional texture and flavor. It is suitable for a straightforward, delicate fish main course.
Key tips include keeping ingredients ready before starting, adjusting heat if butter begins to smoke, and flipping only when the fish releases easily from the pan. These steps ensure a well-cooked, flavorful fillet without sticking or burning.
Ingredients
- 8 ounces halibut 2 fillets
- 1 tablespoon flour Use gluten-free AP flour if needed
- salt pinch
- black pepper pinch
- 1 tablespoon olive oil
- 2 tablespoon butter divided
- 1 lemon juiced
- rosemary small handful, fresh herbs
- chives
- oregano
Instructions
- Pat halibut fillets dry. Dust with flour, and shake off any excess. Sprinkle them on both sides with salt and pepper.Prepare a heavy pan with the olive oil and 1 tablespoon butter. Heat on medium-high until butter is melted but not browned; then turn the heat down to medium.
- Place the fillets in the pan and cook about 4 minutes. Don't touch the fillets until they're ready to flip.Use a thin metal spatula to test the fish. If you can slide the spatula under the fish without the fish sticking to the pan, it's ready to flip. If the fillets won't release, give them another 30 seconds. They'll release when they've finished cooking.After flipping, divide the remaining 1 TB butter over both fillets.
- Cook fish another 3-4 minutes until done. Fish will be golden on both the top and bottom and opaque all the way through when finished cooking.Transfer the fish to plates, leaving the excess butter in the pan. Cover fish to keep warm, or set fish in a 200ºF oven.
- Reduce heat to medium. Add the lemon juice and stir with a wooden spoon. Add half the herbs and stir again. Serve fish hot with pan sauce and remaining herbs.
Notes
- Dry the fish well before cooking to ensure a golden sear and prevent sticking.
- Let the fish rest at room temperature for about 15 minutes before cooking to promote even cooking and easier flipping.
- Use a thin metal spatula to test when the fish is ready to flip; it should release easily from the pan.
- If butter and oil start to smoke, lower the heat slightly to avoid burning.
- Prepare all ingredients ahead of time so you can monitor the fish closely during cooking.
- Consider seasoning the fish with garlic powder before cooking or topping with toasted almonds or capers for extra flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 296 kcal
% Daily Value*
| Calories | 296kcal | 15% |
| Carbohydrates | 8g | 3% |
| Protein | 22g | 44% |
| Fat | 20g | 31% |
| Saturated Fat | 9g | 45% |
| Cholesterol | 86mg | 29% |
| Sodium | 289mg | 12% |
| Potassium | 568mg | 12% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 426IU | 9% |
| Vitamin C | 29mg | 32% |
| Calcium | 22mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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