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Halibut with Lemon & Caper Sauce

:  May/June 1991

Your rating: None Average: 4.5 (4 votes)

If using fish steaks, chill them in the freezer for 1/2 to 1 hour so they will be easy to slice. Fillets of sole, orange roughy, ocean perch or catfish are delicious cooked this way but do not need to be sliced before cooking.


READER'S COMMENT:
"I made this for my husband for the first time last night and it was very easy to make and tasted fantastic. Our local supermarket didn't have Halibut so I substituted Cod which worked well. I served it over wilted spinach. We will...
Halibut with Lemon & Caper Sauce Recipe

4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 1/2 lemon, or more to taste
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 pound halibut fillet (about 1 1/2 inches thick), cut into 1/4-inch-thick diagonal slices
  • 2 teaspoons extra-virgin olive oil
  • 1 clove clove garlic, minced
  • 1/3 cup fish stock or reduced-sodium chicken broth
  • 1 tablespoon capers (optional)
  • 2 teaspoons butter
  • 1 tablespoon chopped fresh parsley

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Preparation

  1. With a sharp knife, remove skin and white pith from lemon and discard. Cut the segments of the fruit away from their surrounding membranes into a bowl (discard seeds). Strain and reserve juice. Chop fruit coarsely.
  2. Combine flour, salt and pepper in a shallow dish. Dredge fish lightly in the flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Cook the fish until the outside is golden brown and the interior is opaque, 1 to 3 minutes per side. Transfer to plates or a platter and keep warm.
  3. Add garlic to the pan and cook, stirring, for several seconds. Add fish stock or broth and bring to a boil, stirring. Add lemon and juice, capers (if using) and butter, swirling the pan until the butter has melted. Spoon the sauce over the fish. Sprinkle with parsley and grind more pepper over top.

Nutrition

Per serving: 196 calories; 7 g fat ( 2 g sat , 3 g mono ); 42 mg cholesterol; 7 g carbohydrates; 25 g protein; 1 g fiber; 365 mg sodium; 546 mg potassium.

Nutrition Bonus: Selenium (63% daily value), Magnesium (25% dv), Vitamin C (20% dv), Potassium (16% dv).

Carbohydrate Servings: 1/2

Exchanges: 1/2 starch, 3 1/2 lean meat, 1 fat


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Recipe Categories

Health & Diet Considerations
High potassium
Healthy weight
Heart healthy
Low sodium
Low saturated fat
Low cholesterol
Low carbohydrate
Low calorie
Diabetes appropriate
Type of Dish
Main dish, fish/seafood
Total Time
30 minutes or less
Preparation/ Technique
Saute
Style/Theme
Quick (total 30 min. or less)
Entertaining, casual
Servings
4
Season
Winter
Fall
Summer
Spring
Ethnic/Regional
American
Meal/Course
Dinner

Ease of Preparation
Easy
Main Ingredient
Fish
Publication
May/June 1991
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