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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (448g)|
|Recipe Makes: 1|
|Calories from Fat: 514 (57%)|
|Amt Per Serving||% DV|
|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 %|
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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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