Pan-Seared Halibut with Vegetables

Pan-Seared Halibut with Vegetables recipe videos

Pan-Seared Halibut with Vegetables is a light yet satisfying dish featuring a thick, meaty halibut fillet cooked to a golden crust and served alongside a medley of fresh vegetables like asparagus, cherry tomatoes, and bell peppers. This preparation highlights the natural sweetness of the fish, often enhanced with a simple lemon-herb butter or olive oil drizzle. It's a popular choice in coastal cuisines, particularly in the Pacific Northwest of North America and Mediterranean regions.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, while being relatively low in carbohydrates, especially if served without starchy sides. Halibut is an excellent source of lean protein, omega-3 fatty acids, and essential minerals like selenium and phosphorus. A typical serving (fish plus vegetables) ranges from approximately 350 to 450 calories.

Nutrition breakdown

Calories	380 kcal
Protein	42 g
Carbs	12 g
Fat	18 g
Fiber	4 g
Sugar	5 g
Sodium	480 mg
Potassium	950 mg
Selenium	45 mcg
Vitamin D	10 mcg
Vitamin B12	3.5 mcg
Niacin (B3)	10 mg
Phosphorus	480 mg
Magnesium	75 mg
Vitamin A	450 mcg RAE

Per 1 fillet (170 g) with vegetables (150 g) · estimated, varies by recipe

💡 What's interesting

Halibut is one of the largest flatfish, and its firm texture makes it ideal for high-heat searing, which creates a delightful contrast between the crispy exterior and flaky interior. Nutritionally, the combination of high-quality protein and omega-3s makes it a heart-healthy choice that supports muscle maintenance and reduces inflammation.