Pan-Seared Halibut with Caper Sauce

Pan-Seared Halibut with Caper Sauce recipe videos

Pan-Seared Halibut with Caper Sauce is a classic seafood dish featuring a thick, meaty halibut fillet that is seared to a golden crust and served with a bright, tangy sauce made from capers, lemon, and butter. Originating from Mediterranean culinary traditions, it is a popular choice in coastal regions and fine dining for its elegant simplicity and robust flavor profile.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, with minimal carbohydrates, providing essential nutrients like omega-3 fatty acids, vitamin D, and selenium. A typical serving of around 6 ounces (170g) of halibut with sauce generally ranges from 350 to 450 calories.

Nutrition breakdown

Calories	310 kcal
Protein	34 g
Carbs	2 g
Fat	18 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	480 mg
Potassium	520 mg
Selenium	42 mcg
Vitamin D	10 mcg
Vitamin B12	2.1 mcg
Niacin (B3)	8 mg
Phosphorus	350 mg
Magnesium	40 mg
Omega-3 (EPA+DHA)	0.8 g

Per 1 fillet (170 g) with 2 tbsp sauce · estimated, varies by recipe

💡 What's interesting

Halibut is one of the largest flatfish species, and its firm texture makes it ideal for searing, while capers, the pickled flower buds of the caper bush, add a unique salty, briny punch that has been a staple in Mediterranean cuisine for centuries. Nutritionally, the combination offers a heart-healthy meal rich in anti-inflammatory compounds, often celebrated in the Mediterranean diet for its balance of flavor and wellness benefits.