Pan Fried Halibut

Dairy Free
Health score
30%
Pan Fried Halibut
25 min.
4
302kcal

Suggestions


Are you ready to elevate your lunch or dinner experience with a dish that's both delightful and easy to prepare? This Pan Fried Halibut recipe is a perfect choice for those looking for a light yet satisfying meal that's dairy-free and packed with flavor. In just 25 minutes, you can create a gourmet dish that will impress your family and friends.

The star of this recipe is the halibut, a tender and flaky fish that absorbs the aromatic blend of herbes de Provence and seafood seasoning beautifully. Coating the fish in a light layer of egg and seasoned flour before pan-frying creates a crispy exterior that contrasts wonderfully with the moist fish inside. Each bite offers a satisfying crunch paired with the delicate, buttery taste of halibut.

Whether you serve it at a lavish dinner party or a cozy family lunch, this main dish can easily be the highlight of your meal. Plus, at just 302 calories per serving, it allows you to indulge without the guilt. Prepare to be amazed by how quickly and effortlessly you can bring restaurant-quality seafood to your own kitchen. Grab your frying pan, and let’s get cooking!

Ingredients

  •  eggs 
  • cup flour all-purpose
  • servings ground pepper black
  • pound pacific halibut filets boneless skinless
  • tablespoons herbs de provence dried
  • tablespoons olive oil 
  • teaspoon salt 
  • teaspoon seafood seasoning old bay® (such as )

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Whisk egg in a small bowl.
  2. Combine flour, herbes de Provence, seafood seasoning, salt, and black pepper in a separate small bowl.
  3. Cut halibut into 4 equal pieces.
  4. Heat olive oil in a large frying pan over medium-low heat.
  5. Dip each piece of halibut in whisked egg.
  6. Dredge all sides of each piece in flour mixture to evenly coat; tap off excess flour.
  7. Place coated pieces immediately in the hot olive oil.
  8. Cook the halibut until lightly browned, about 5 minutes; turn and cook until fish is opaque and flakes easily with a fork, another 2 minutes.

Nutrition Facts

Calories302kcal
Protein34.99%
Fat30.49%
Carbs34.52%

Properties

Glycemic Index
39.25
Glycemic Load
17.26
Inflammation Score
-5
Nutrition Score
21.163912824962%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg

Nutrients percent of daily need

Calories:301.86kcal
15.09%
Fat:10.05g
15.46%
Saturated Fat:1.76g
11.01%
Carbohydrates:25.6g
8.53%
Net Carbohydrates:23.93g
8.7%
Sugar:0.18g
0.19%
Cholesterol:96.49mg
32.16%
Sodium:676.12mg
29.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.95g
51.89%
Selenium:65.81µg
94.02%
Vitamin B3:9.35mg
46.75%
Vitamin K:42.82µg
40.78%
Vitamin D:5.55µg
37%
Vitamin B6:0.67mg
33.59%
Phosphorus:328.18mg
32.82%
Iron:4.53mg
25.15%
Vitamin B12:1.35µg
22.42%
Manganese:0.43mg
21.73%
Vitamin B1:0.32mg
21.21%
Folate:82.15µg
20.54%
Potassium:563.12mg
16.09%
Vitamin B2:0.25mg
14.58%
Vitamin E:1.99mg
13.27%
Magnesium:39.98mg
10%
Vitamin B5:0.7mg
6.96%
Fiber:1.67g
6.66%
Calcium:62.44mg
6.24%
Zinc:0.91mg
6.07%
Copper:0.1mg
5.11%
Vitamin A:225.08IU
4.5%
Vitamin C:1.06mg
1.28%
Source:Allrecipes