Healthy Halibut Recipes: Pan-Seared with Lemon-Dill Sauce
By Liam Carter
Prep
10 min
Cook
10 min
Total
20 min
Servings
4
Level
Easy
For planned dinners‚ cook all four pan-seared halibut fillets simultaneously while spooning on the lemon-dill sauce just before serving․ The fish gets a golden-brown crust in the skillet‚ while the yogurt sauce stays cool alongside the warm fillet‚ a contrast I like on this one․
The sauce remains undisturbed while one cooks the fish․ Greek yogurt‚ chopped dill‚ fresh lemon juice‚ minced garlic‚ salt‚ as well as pepper combine to create a cool sauce with a lemon edge‚ while a small bowl is used to stir in until no streaks of yogurt remain before it is left on the counter as the skillet heats․
I never skip the part of patting the fillets dry with a cloth before cooking․ It is essential․ Heat the olive oil in a large non-stick skillet over medium heat until it shimmers‚ then allow the first side to cook for its full 4 to 5 minutes before turning; if the pan cannot accommodate the fish without crowding‚ the fillets will steam and miss out on that desirable browned surface․
I plate the halibut at the moment after it becomes flaky․ Then‚ I generously dollop sauce onto it․ Steamed asparagus or a basic green salad pairs nicely next to it․ For a more filling plate of food‚ quinoa works very effectively on its own․ Alternatively‚ brown rice can serve well in addition‚ too․
Why you'll love this recipe
- Four fillets suggest that dinner can be easily portioned from within the skillet․
- The entire recipe takes a total of 20 minutes from preparation to the table‚ including the time that the sauce sits․
- If the skillet that someone is using feels tight‚ then cooks should prepare the food in batches․ Each piece has ample room for achieving browning within it․
- Cold leftover halibut bits placed neatly on a salad for lunch‚ with no additional sauce required on the side․
- The sauce is prepared before the fish cooks in the oven․ Dinner then moves from the skillet onto the plates with the use of a separate pan․
Ingredients
- •4 halibut fillets (6-ounce, skinless)
- •1 tablespoon olive oil
- •½ teaspoon sea salt (for the halibut)
- •¼ teaspoon black pepper (for the halibut)
- •½ cup plain Greek yogurt
- •¼ cup fresh dill (chopped)
- •1 tablespoon lemon juice (freshly squeezed)
- •1 clove garlic (minced)
- •¼ teaspoon sea salt (for the sauce)
- •black pepper (pinch, for the sauce)
Instructions
- 1
Stir the Greek yogurt, dill, lemon juice, garlic, sea salt, and black pepper together in a small bowl until combined.
- 2
Set the lemon-dill sauce aside to let the flavors meld.
- 3
Pat the halibut fillets completely dry with a paper towel.
- 4
Season both sides of the halibut with the sea salt and black pepper.
- 5
Heat the olive oil in a large non-stick skillet over medium-high heat until shimmering.
- 6
Place the halibut fillets carefully in the skillet.
- 7
Cook the first side for 4-5 minutes, until a golden-brown crust forms.
- 8
Flip the fillets carefully.
- 9
Cook for another 3-4 minutes, until the fish is opaque, flakes easily with a fork, and reaches 130-135°F.
- 10
Transfer the pan-seared halibut to plates.
- 11
Top each fillet with a generous dollop of lemon-dill sauce and serve immediately.
FAQ
Nutrition (per serving)
Calories
345
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