Pan-Seared Halibut with Lemon Butter
Pan-Seared Halibut with Lemon Butter is a classic seafood dish featuring a thick, meaty halibut fillet cooked to a golden crust and finished with a bright, tangy lemon butter sauce. It typically includes halibut, butter, fresh lemon juice, garlic, and herbs like parsley or dill. The dish is a staple of coastal cuisine, particularly in regions with abundant halibut, such as the Pacific Northwest of North America and parts of Europe.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, with minimal carbohydrates. Halibut is an excellent source of lean protein, omega-3 fatty acids, and essential nutrients like selenium and B vitamins. A typical serving (around 6-8 ounces of fish with sauce) generally falls in the 350-450 calorie range.
Nutrition breakdown
| Calories | 340 kcal |
| Protein | 36 g |
| Carbs | 1 g |
| Fat | 21 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 380 mg |
| Selenium | 40 mcg |
| Vitamin D | 12 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Phosphorus | 350 mg |
| Potassium | 450 mg |
| Magnesium | 45 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, halibut has been a prized food fish for centuries, often associated with coastal communities and sustainable fishing practices. Nutritionally, the lemon butter sauce not only enhances flavor but also helps the body absorb fat-soluble vitamins from the fish, while the omega-3s in halibut are renowned for supporting heart and brain health.
