Pan-Seared Halibut with Herb Crust
Pan-Seared Halibut with Herb Crust is a classic seafood dish featuring a thick, meaty halibut fillet coated in a fragrant mixture of fresh herbs like parsley, dill, and chives, then seared to a golden crisp. The technique creates a flavorful crust while keeping the interior moist and flaky. This preparation is popular in coastal culinary traditions, particularly in the Pacific Northwest of North America and Mediterranean regions.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy fats, with virtually no carbohydrates. It provides key nutrients like omega-3 fatty acids, selenium, and B vitamins, with a typical serving containing roughly 300-350 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 38 g |
| Carbs | 2 g |
| Fat | 17 g |
| Fiber | 0.5 g |
| Sugar | 0.3 g |
| Sodium | 420 mg |
| Selenium | 40 mcg |
| Phosphorus | 350 mg |
| Niacin (B3) | 10 mg |
| Vitamin B12 | 2.5 mcg |
| Potassium | 450 mg |
| Magnesium | 50 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Halibut is one of the largest flatfish and is prized for its mild, sweet flavor and firm texture, making it ideal for searing. The herb crust not only adds flavor but also helps retain moisture during the high-heat cooking process, a technique that highlights the fish's natural qualities.
