Pan Seared Halibut

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 16 minutes

食材

2 TB salted butter (softened to room temperature)

1 TB chives or parsley (freshly chopped)

2 TB garlic cloves (minced)

1/8 tsp kosher salt

1/4 tsp freshly ground black pepper

1 TB juice from fresh lemon

1 TB grated lemon peel

4 TB olive oil (divided)

4 cold halibut fillets (1" thick, about 4 oz each)

Kosher salt and freshly ground black pepper

步驟

For the Lemon Garlic Mixture (can be made ahead)

mix

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

season

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.

cook

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.

flip

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.

garnish and serve

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.

營養

• 卡路里: 297 kcal
• 總脂肪: 22 g
• 飽和脂肪: 6 g
• 不飽和脂肪: 14 g
• 反式脂肪: 0.2 g
• 膽固醇: 98 mg
• 鈉: 197 mg
• 總碳水化合物: 2 g
• 膳食纖維: 0.1 g
• 總糖: 0.1 g
• 蛋白質: 32 g