Pan-Fried Halibut with Cornichon Sauce

Dairy Free
Very Healthy
Health score
74%
Pan-Fried Halibut with Cornichon Sauce
11 min.
4
215kcal

Suggestions


Indulge in the delightful flavors of our Pan-Fried Halibut with Cornichon Sauce, a dish that perfectly balances health and taste. With a health score of 74, this recipe is not only dairy-free but also incredibly nutritious, making it an ideal choice for those seeking a wholesome meal without compromising on flavor.

Ready in just 11 minutes, this dish is perfect for a quick lunch or a satisfying dinner. The star of the show, skinless halibut fillets, are lightly dredged in a seasoned flour mixture, creating a golden-brown crust that locks in moisture and flavor. Each bite is a tender, flaky experience that pairs beautifully with the tangy Cornichon Sauce, adding a zesty kick that elevates the dish to new heights.

With only 215 calories per serving, you can enjoy this main course guilt-free. The caloric breakdown reveals a healthy balance of protein, fat, and carbohydrates, making it a smart choice for anyone looking to maintain a balanced diet. Whether you're cooking for yourself or entertaining guests, this Pan-Fried Halibut is sure to impress with its simplicity and elegance. Dive into this culinary adventure and savor the deliciousness of a meal that is as good for your body as it is for your taste buds!

Ingredients

  • 0.5 teaspoon pepper black
  • teaspoons thyme leaves dried
  • 0.5 cup flour all-purpose
  • 24 ounce pacific halibut filets skinless ( 1/)
  • servings cornichon sauce 
  • teaspoon lemon rind grated
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Rinse fillets; pat dry, and sprinkle with salt.
  2. Combine flour and next 3 ingredients in a shallow bowl. Dredge fillets in flour mixture, shaking off excess flour.
  3. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray.
  4. Add fillets; cook 3 minutes on each side or until fillets are golden brown.
  5. Serve with Cornichon Sauce.

Nutrition Facts

Calories215kcal
Protein64.55%
Fat10.73%
Carbs24.72%

Properties

Glycemic Index
39.25
Glycemic Load
8.66
Inflammation Score
-7
Nutrition Score
20.008695669796%

Nutrients percent of daily need

Calories:215.13kcal
10.76%
Fat:2.46g
3.79%
Saturated Fat:0.54g
3.36%
Carbohydrates:12.77g
4.26%
Net Carbohydrates:12.04g
4.38%
Sugar:0.3g
0.34%
Cholesterol:83.35mg
27.78%
Sodium:273.68mg
11.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.34g
66.68%
Selenium:82.9µg
118.43%
Vitamin B3:12.03mg
60.13%
Vitamin D:7.99µg
53.3%
Vitamin B6:0.94mg
47.17%
Phosphorus:419.76mg
41.98%
Vitamin B12:1.87µg
31.18%
Potassium:764.86mg
21.85%
Vitamin B1:0.21mg
14.06%
Folate:50.48µg
12.62%
Magnesium:44.17mg
11.04%
Manganese:0.2mg
9.84%
Iron:1.64mg
9.14%
Vitamin K:9.03µg
8.6%
Vitamin B2:0.13mg
7.71%
Vitamin E:1.09mg
7.25%
Vitamin B5:0.66mg
6.57%
Zinc:0.76mg
5.05%
Copper:0.07mg
3.49%
Fiber:0.72g
2.89%
Vitamin A:134.58IU
2.69%
Calcium:25.57mg
2.56%
Vitamin C:0.89mg
1.08%
Source:My Recipes