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Pan-Seared Halibut
At a Glance
Prep Time : 5min
Cook Time : 10min
Course : Entree
Special : Easy, Few Ingredients, Low Fat
Type of Prep : Sauté
Cuisine : Southern, U.S. Regional
Occasion : Fall, Family Dinner, Spring, Winter
 
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Lemon-Cumin Halibut

From Fiona Haynes,
Your Guide to Low Fat Cooking.
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This is a simple pan-fried halibut recipe that makes the most of just a few simple ingredients. Most of the fat in this dish is of the heart-healthy kind. Serve with whole grain rice and salsa.

INGREDIENTS:

  • 2 tbsp olive oil, divided
  • Juice and zest of 1 large lemon
  • 2 tbsp cumin
  • 1 garlic clove, crushed
  • 1/4 cup finely chopped fresh cilantro
  • 4 5-ounce halibut fillets

PREPARATION:

In a small bowl, combine 1 tbsp of olive oil, lemon juice and zest, cumin, garlic and cilantro. Brush lemon-cumin mixture over both sides of halibut. Place a large nonstick large skillet over a medium heat. Add remaining oil and cook halibut for 8-10 minutes until golden, turning once after 5 minutes.

Serves 4

Per Serving: Calories 232, Calories from Fat 96, Total Fat 10.7g (sat 1.4g), Cholesterol 45mg, Sodium 84mg, Carbohydrate 3.8g, Fiber 0.7g, Protein 30.2g

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