Pan Seared Halibut
User Reviews
5
Pan Seared Halibut
Description
This recipe involves careful preparation of halibut fillets approximately 1 inch thick and 4 ounces each. Excess moisture is removed thoroughly with paper towels to ensure proper searing and browning. Kosher salt and freshly ground pepper season the fish evenly. Olive oil is heated until smoking in a heavy cast iron pan for even heat distribution. The halibut is placed in the pan and cooked without moving it for 2½ to 3 minutes on each side, forming a crust and cooking the fish through without steaming.
The accompanying lemon garlic sauce is prepared separately by combining softened salted butter, minced garlic, chopped chives or parsley, lemon juice, lemon zest, kosher salt, and black pepper. It is gently heated until bubbly and aromatic. The sauce adds a refreshing, mild acidity and herbal note to the mild halibut flesh.
Serving this dish immediately after cooking preserves the contrast between the crispy cooked exterior and the moist, flaky interior. Recommendations include using kosher salt for balanced seasoning, using a cast iron pan or similarly heavy skillet to achieve high heat and even searing, and avoiding overcrowding to prevent steaming the fish. This preparation suits company dinners or special family meals where the texture and freshness of fish are emphasized.
Use kosher salt for seasoning as it is less concentrated than table salt by volume.Pat fish dry very thoroughly before cooking to encourage a crisp crust.Cook fillets in batches if pan size cannot accommodate without crowding to avoid steaming.Adjust cooking time for thicker or larger fillets, noting fish starting cold prevents overcooking.The lemon garlic butter sauce can be prepared ahead and heated when needed.An oil splatter guard reduces mess and injury during high-heat cooking.Suggested sides include crispy smashed potatoes and air fryer broccoli for a full meal.
Ingredients
For the Lemon Garlic Sauce:
- 2 TB butter softened to room temperature, salted
- 1 TB chives freshly chopped, or parsley
- 2 TB garlic minced, cloves
- ⅛ tsp kosher salt
- ¼ tsp black pepper freshly ground
- 1 TB lemon juice from fresh
- 1 TB lemon grated peel
For the Fish:
- 4 TB olive oil divided
- 4 cold halibut 1" thick, about 4 oz each, fillets
- salt Kosher salt and freshly ground
- black pepper Kosher salt and freshly ground
Instructions
For the Lemon Garlic Mixture (can be made ahead)
- In a small pan, combine all Lemon Garlic Mixture ingredients and stir to fully combine. Heat over medium high heat, stirring constantly, until bubbly. Turn off heat and set aside.
For the Halibut
- Pat-dry all excess moisture from the fish fillets with paper towels. This step is important, so be sure to pat off as much moisture as you can. Evenly sprinkle both sides of fillets with pinches of kosher salt and freshly ground black pepper. Set aside.
- Heat 2TB olive oil over high heat in a cast iron pan; once oil is smoking and very hot, carefully add 2 halibut fillets, cover with a splatter guard (or a lid, but leave it partially open so steam can escape), and cook without disturbing the fillets for 2 ½ - 3 minutes or until bottom half looks cooked.
- Use a thin metal spatula to carefully flip fish to the other side and cook without disturbing for another 2 ½ - 3 minutes. Transfer fish to a serving plate, add 2 TB of oil to the pan, and repeat with remaining halibut fillets.
- While halibut finishes cooking, gently reheat lemon garlic mixture if needed. Transfer halibut fillets to a serving plate and pour warm lemon butter sauce over them. Serve warm.
Notes
- Use kosher salt to season since it has a different saltiness by volume than table salt.
- Remove moisture from halibut thoroughly with paper towels before cooking to get a crisp crust.
- Cook fish fillets without crowding the pan to ensure proper searing and avoid steaming.
- Cook time of 2½ to 3 minutes per side works for 1-inch thick, 4-ounce fillets; adjust if larger or thicker.
- Keeping the fish cold before cooking helps prevent overcooking.
- The lemon garlic butter sauce can be made ahead and heated at serving time.
- Using a cast iron pan creates even heat and excellent browning; stainless steel may be used similarly.
- Consider serving with crispy smashed potatoes and air fryer broccoli for a complete meal.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 297 kcal
% Daily Value*
| Calories | 297kcal | 15% |
| Carbohydrates | 2g | 1% |
| Protein | 32g | 64% |
| Fat | 22g | 34% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 98mg | 33% |
| Sodium | 197mg | 8% |
| Potassium | 763mg | 16% |
| Fiber | 0.1g | 0% |
| Sugar | 0.1g | 0% |
| Vitamin A | 290IU | 6% |
| Vitamin C | 3mg | 3% |
| Calcium | 22mg | 2% |
| Iron | 0.4mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
