Pan Seared Halibut
User Reviews
5
-
Prep Time
5 mins
-
Cook Time
10 mins
-
Total Time
15 mins
-
Servings
4 servings
-
Calories
189 kcal
-
Course
Main Course
-
Cuisine
American
Pan Seared Halibut
Description
Pan Seared Halibut is prepared by patting the fillets dry and seasoning them evenly with dried parsley, garlic powder, salt, and black pepper. Cooking on medium-high heat in olive oil without flipping too soon establishes a golden crust, especially when starting skin side up, which helps to retain moisture inside. The careful cooking time of approximately 4 minutes each side results in tender fish that flakes easily but remains juicy.
Serving the halibut with fresh lemon wedges and chopped parsley adds fresh, citrusy brightness to balance the savory richness of the fish. This preparation emphasizes the delicate texture of halibut without overwhelming it with heavy sauces.
For optimal crispness when cooking fish with skin, using a cast iron skillet is recommended as noted. This enhances the texture contrast between the crispy surface and the soft interior.
Ingredients
- 4 ounce halibut fillets
- 1 teaspoon garlic powder
- ½ teaspoon parsley dried
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon extra-virgin olive oil
- lemon wedged, for serving
- parsley chopped, for serving
Instructions
- Pat the halibut dry with a paper towel. Season each fillet with parsley, garlic powder, salt and pepper.
- Heat the olive oil in a large non-stick skillet over medium-high heat. Place the halibut on the hot oil skin side up, and cook without touching until golden, about 4 minutes. Carefully flip the halibut and continue cooking until you reach your desired doneness, 3 to 4 more minutes.
- Transfer to a platter, squeeze lemon juice on top and scatter with fresh chopped parsley.
Notes
- Use a cast iron skillet for cooking skin-on fish to achieve the best crispy skin texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 189 kcal
% Daily Value*
| Calories | 189kcal | 9% |
| Carbohydrates | 1g | 0% |
| Protein | 32g | 64% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 83mg | 28% |
| Sodium | 407mg | 17% |
| Potassium | 753mg | 16% |
| Fiber | 0.1g | 0% |
| Sugar | 0.02g | 0% |
| Vitamin A | 116IU | 2% |
| Vitamin C | 0.03mg | 0% |
| Calcium | 14mg | 1% |
| Iron | 0.4mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
