Pan-Seared Halibut Recipe With Savory Lemon White Wine Sauce (15 Minutes) High Protein Recipes Seafood Dinner Mediterranean Diet Recipes Gluten-free Low Sodium Recipes Fruit Low Sugar Recipes

You know how much I love salmon, but halibut has become one of my favorite fish dinners because of its mild and slightly sweet flavor, and firm yet tender texture. Fresh Pacific halibut, usually wild-caught from Alaska and California between March and November, is low in saturated fat and sodium and is a good source of protein, niacin, phosphorus and selenium.

Measuring more than 8 feet long and more than 5 feet wide, Pacific halibut is the largest species of flatfish. According to the U.S. National Oceanic and Atmospheric Administration, U.S. wild-caught Pacific halibut is a smart seafood choice because it's "sustainably managed and responsibly harvested under U.S. regulations."

That makes me feel even better about this easy, delicious pan-seared halibut recipe. The delicate fish is cooked in a savory lemon white wine sauce that will make your mouth water. In addition to the halibut filet, you'll need fresh lemon juice, white wine, paprika, garlic, turmeric and olive oil (ingredients that fit in well with the Mediterranean Diet). You then cook the fish in a pan on both sides until it's tender and flaky.

This delicious high-protein dinner comes together in only about 15 minutes. Serve this succulent halibut for dinner with your favorite sides and vegetables (I served mine with a baked potato and steamed spinach). So good and on the table fast. Move over, salmon – there's a fresh fish in town!

Cuisine: American / Mediterranean
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 3

Ingredients

• 1 pound (16 ounces) fresh halibut filet
• 2 tablespoons extra virgin olive oil
• 2 tablespoons white wine (such as pinot grigio)
• juice of 1 lemon (fresh squeezed is best), plus additional for garnish, if desired
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon turmeric

Here's how to make it:

1. In a small mixing bowl, combine the olive oil, white wine, lemon juice and seasonings. Whisk to blend. Place the halibut filet in a saucepan, skillet or frying pan. Pour the sauce over the halibut, ensuring the fish is covered in the sauce. Season with salt and pepper, if desired. (You can use your favorite white wine for this recipe. I used pinot grigio. Add more or less, to taste. If you prefer the recipe alcohol-free, omit the white wine and it will still taste amazing. I prefer to squeeze my own lemon juice, but in a pinch, you can use bottled lemon juice.)
2. Heat the pan over medium-high heat. Cook the halibut for about 5 minutes on each side. Halibut is done to "medium" when it reaches 130 to 135 degrees F on a food thermometer.
3. Garnish with fresh lemon slices, if desired, and serve immediately. Store leftovers in an airtight container in the refrigerator.

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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