Pan Fried Halibut Fillet with Lemon

5 20 214
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 8
Pan Fried Halibut Fillet with Lemon
Health Highlights

Ingredients


1 dash Black pepper
8 fillet (6oz) Wild Atlantic halibut (centre cut)
1 medium Lemon (juice, freshly squeezed)
4 tbsp Olive Oil, Extra Virgin
1/2 tsp Salt

Instructions


Pre-heat oven to 350 °F (180 °C).

Divide the olive oil between two medium-sized (reserving one tablespoon of olive oil), oven-proof sauté pans over medium heat. Heat oil until it begins to smoke. Generously season the halibut fillets with salt and pepper. Add the fillets to the pan, place the most presentable side of the fillet down first. Sear the fish for approximately 3 minutes on one side, or until a golden-brown colour has developed. Place the pans into the preheated oven for about 4 minutes.

Remove the pans from the oven, drizzle the cooked fish with remaining olive oil and squeeze with fresh lemon and serve.

Nutrition Facts

Per Portion

Calories 214
Calories from fat 82
Calories from saturated fat 14.0
Total Fat 9.1 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.5 g
Cholesterol 83 mg
Sodium 264 mg
Potassium 759 mg
Total Carbohydrate 1.3 g
Dietary Fiber 0.4 g
Sugars 0.3 g
Protein 32 g

Dietary servings

Per Portion


Fruit 0.1
Meat 1.9

Energy sources


Pygal2%385.68741087813504107.4345053259945838%465.40251564240765174.8388288547437259%296.0837759026275220.6540412652579238%59%CarbohydratesFatProtein
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