Pan Fried Halibut Fillet with Lemon

Pan Fried Halibut Fillet with Lemon

Health Rating
Prep Cook Ready in Servings
10 min 10 min 20 min 8
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Ingredients


1/4 tsp Black pepper
8 fillet (6oz) Wild Atlantic halibut (centre cut)
1 medium Lemon (juice, freshly squeezed)
4 tbsp Olive oil
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 245  
Calories from fat 97  
Calories from saturated fat 13.5  
Total Fat 10.8  g
Saturated Fat 1.5  g
Trans Fat 0.0  g
Polyunsaturated Fat 2.0  g
Monounsaturated Fat 6.3  g
Cholesterol 54  mg
Sodium 241  mg
Potassium 786  mg
Total Carbohydrate 1.5  g
Dietary Fiber 0.7  g
Sugars 0  g
Protein 36  g

Dietary servings

Per Portion


Fruit 0.1
Meat 1.9

Energy sources


Pygal 2% 386.686809053 107.505148239 40% 466.406705084 179.704777982 58% 295.010078366 216.83519454 40% 58% Carbohydrates Fat Protein
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