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
- 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%