Pan-Seared Halibut with Lemon Caper Sauce

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

1 small lemon

2 cloves garlic

1 tablespoon capers

4 tablespoons cold unsalted butter

2 sprigs fresh parsley

4 (4 to 6-ounce) skinless halibut fillets

1 teaspoon kosher salt, plus more as needed

1/4 teaspoon freshly ground black pepper, plus more as needed

2 tablespoons olive oil

手順

Step 1

Prepare the following, adding each to the same small bowl as you complete it: Finely grate the zest of 1 small lemon (about 1 teaspoon). Juice the lemon until you have 2 tablespoons. Mince 2 garlic cloves. Rinse 1 tablespoon capers well under cold running water, if salt-packed, to remove salt.

Step 2

Cut 4 tablespoons cold unsalted butter into 4 pieces. Coarsely chop the leaves and tender stems of 2 fresh parsley sprigs (about 1 tablespoon). Pat 4 (4 to 6-ounce) skinless halibut fillets dry with paper towels. Season all over with 1 teaspoon kosher salt and 1/4 teaspoon black pepper.

Step 3

Heat 2 tablespoons olive oil in a large cast iron or nonstick skillet over medium-high heat until just starting to smoke, 2 to 3 minutes. Add the halibut and sear undisturbed until well browned on the bottom and the sides are cooked just past halfway up the fillets, 4 to 5 minutes. Reduce the heat to medium, flip the fillets, and cook until just cooked through and the flesh flakes easily, 3 to 5 minutes more. Transfer to a serving platter or individual plates.

Step 4

Reduce the heat to medium-low. Add the lemon juice mixture and scrape up any browned bits from the bottom of the pan with a wooden spoon. Add the butter one piece at a time, waiting until each piece is almost completely melted before adding the next.

Step 5

Remove the pan from the heat and stir in the parsley. Taste and season with salt and pepper as needed. Pour over the halibut and serve immediately.

栄養

• サービングサイズ: Serves 4
• カロリー: 296 cal
• 脂肪総量: 20.2 g
• 飽和脂肪: 8.7 g
• 不飽和脂肪: 0.0 g
• コレステロール: 0 mg
• ナトリウム: 413.6 mg
• 炭水化物総量: 1.7 g
• 食物繊維: 0.5 g
• 糖質総量: 0.3 g
• タンパク質: 26.7 g