5 from 14 votes
How to Pan-Sear Halibut
This recipe demonstrates how to pan-sear halibut fillets to achieve a golden crust and opaque, flaky interior. Lightly dusted with flour and seasoned simply with salt and pepper, the halibut is cooked in olive oil and butter over medium heat with fresh herbs and lemon juice to impart subtle flavor nuances and moisture.
Prep Time
2 mins
Cook Time
10 mins
Total Time
12 mins
Servings:
2
people
Calories:
296 kcal
Course:
Main Course
Cuisine:
French
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 people
Amount Per Serving
Calories 296
% 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.