News & Blog

Heart-Healthy Halibut Recipe

Halibut is great for people who are a little wary of eating anything with fins. It’s also less expensive and more sustainable than eating fish like Chilean Sea Bass. This lean protein has a firm, meaty texture and mild flavor, perfect for a variety of different flavor profiles. Halibut’s also a good source of the heart-healthy omega-3 fatty acids. This heart-healthy halibut recipe adds a little zing without overwhelming the delicate flavor of the fish.

Halibut with Dill Lemon Caper Sauce

Halibut with a Lemon Dill Caper Sauce on Asparagus 500

  • 2 tbsp extra virgin olive oil, divided
  • 1.5 lbs halibut fillets
  • 1/4 tsp sea salt
  • freshly ground black pepper, to taste
  • 1 shallot, chopped
  • 2 cloves garlic, minced
  • 1/2 cup white wine
  • 2 tbsp capers
  • 1 lemon (zest and juice)
  • 2 tbsp dill, chopped

1. Heat 1 tablespoon oil in a pan over medium-high heat.

2. Season the halibut with salt and pepper.

3. Add the halibut to the pan and cook until lightly golden brown on both sides, about 3 to 5 minutes per side. Set the halibut aside.

5. Add the shallots to the pan and saute until tender, about 3 to 5 minutes.

6. Add the garlic and saute until fragrant, about 1 minute.

7. Add the white wine and deglaze the pan. Simmer to reduce the sauce a bit.

8. Remove from heat. Add the capers, remaining oil, lemon and dill. Spoon over individual portions of halibut and serve over whole grain pasta or roasted asparagus.

Nutritional Information: Serves 4

  • Calories: 346
  • Total Fat: 12 g
  • Saturated Fat: 1.7 g
  • Cholesterol 70 mg
  • Sodium 368 mg
  • Carbs: 7.7 g
  • Fiber: 1.9 g
  • Sugar: 1.7 g
  • Protein: 46.6 g
  • Vitamin A: 9%
  • Vitamin C: 50%
  • Calcium: 15%
  • Iron: 18%
Show Comments

Leave a Reply

Learn More About Zipongo

Find out how Zipongo can work for your organization! Tell us a bit about yourself and we'll contact you right away.