Pan Fried Halibut...A really quick and easy way to do your fillet of fish. A really simple recipe....
I usually BBQ my fish but, when I don't have time to heat up the grill I opt for this version. The trick is to leave the fish to cook on one side for a few minutes without constantly turning and moving it. You want the fish to get a carmel color and seal in the juices before you turn it on the second side. Cooking it with a mixture of butter/olive oil also gives it the golden color.
Rinse fish under cold water and pat dry. Coat fish with some olive oil. Sprinkle kosher salt , pepper and dill on both sides of fish. Let rest for about 20 minutes.
Heat frying pan to high and add about 1 TBS olive oil.
Add fish fillet and lower heat to medium. It is at this point you can add 2 tsp butter to the pan (optional). Cook fish for about 3-4 minutes on one side depending on the thickness.
Turn fish over and cook for an additional 3-4 minutes or until fish is cooked through and flakes easily. Squeeze some lemon over the fish.
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Serving Size: 1 Serving (448g) | ||
Recipe Makes: 1 | ||
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Calories: 900 | ||
Calories from Fat: 514 (57%) | ||
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Amt Per Serving | % DV | |
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Total Fat 57.1g | 76 % | |
Saturated Fat 13g | 65 % | |
Monounsaturated Fat 16g | ||
Polyunsanturated Fat 16.6g | ||
Cholesterol 233.8mg | 72 % | |
Sodium 407.9mg | 14 % | |
Potassium 1601.2mg | 42 % | |
Total Carbohydrate 4.4g | 1 % | |
Dietary Fiber 0.8g | 3 % | |
Sugars, other 3.6g | ||
Protein 87.5g | 125 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 900
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