Recipe: Pan-seared halibut

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pan seared halibut recipe

Just add rice and/or a salad for a complete meal.

Did you know that halibut has many micronutrients including selenium? Selenium is an antioxidant that helps your body repair damaged cells and can decrease inflammation. Halibut is also a lean and delicate fish, and it cooks fairly quickly.

Serves 6

Ingredients

  • 6 tablespoons olive oil
  • 4 medium garlic cloves, peeled and minced or pressed
  • 1-2 teaspoons dried basil
  • 1 teaspoon salt
  • 1 teaspoon freshly cracked pepper
  • Zest of one lemon
  • 2 tablespoons fresh lemon juice
  • 6 (4-ounce) halibut fillets, skin removed
  • 1 tablespoon canola or avocado
  • Optional garnish: Parsley or cilantro

Directions

In a large sealable plastic bag, combine the 6 tablespoons olive oil, garlic, basil, salt, pepper, lemon zest and lemon juice. Add fish, seal the bag and turn to coat. Refrigerate for at least 30 minutes and up to 2 hours.

Heat a large flat skillet (do not use a ridged pan), pour in high-temperature oil and tilt to coat evenly. Warm over medium-high heat until shimmering but not smoking, add fish fillets. Brush top and sides of fillets with marinade. Cook until seared, about 3 minutes; turn to sear other side, about 3 more minutes. Reduce heat to medium. Cook until the center of fillets are just opaque, 2-4 minutes more on each side depending on thickness. Garnish with parsley or cilantro, if desired.

Nutrition Facts (per serving):

249 calories, 16g fat (2g saturated fat), 1g carbohydrates, 23g protein, 449mg sodium

Adapted from: New York Times Cooking

Reviewed by PeaceHealth dietitians and nutritionists

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