Pan-Roasted Halibut with Mushroom Butter Sauce

Gluten Free
Health score
24%
Pan-Roasted Halibut with Mushroom Butter Sauce
30 min.
2
323kcal

Suggestions

Ingredients

  • 1.5 tablespoons butter soft room temperature
  • pinch cayenne pepper to taste
  • tablespoon flat-leaf parsley italian chopped
  • 14 ounce pacific halibut filets 
  • 0.5  juice of lemon juiced
  • 0.3 cup clamshell mushrooms to taste
  • tablespoon olive oil 
  • servings salt and pepper black freshly ground to taste
  • 0.3 cup water 

Equipment

  • frying pan
  • wooden spoon

Directions

  1. Heat oil and 1 tablespoon butter in heavy skillet over medium-high heat until butter melts and begins to foam.
  2. Add mushrooms and a pinch of salt; saute in hot butter and oil golden brown, about 5 minutes. Push mushroom to the edges to clear a space in the center of the skillet.
  3. Season halibut on each side with salt and cayenne pepper.
  4. Place halibut fillets in the center of the skillet and cook until the fillets begin to flake, 3 to 4 minutes per side.
  5. Transfer halibut to a warm serving plate.
  6. Pour the water into the pan and bring to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon, until water is reduced by half, 1 to 2 minutes.
  7. Pour lemon juice into mushroom mixture and stir.
  8. Stir butter and parsley into mushroom mixture. Stir constantly until butter melts and forms a sauce; remove from heat and season with salt and black pepper. Spoon sauce and mushrooms over halibut.

Nutrition Facts

Calories323kcal
Protein47.05%
Fat51.53%
Carbs1.42%

Properties

Glycemic Index
114
Glycemic Load
0.13
Inflammation Score
-6
Nutrition Score
23.029130531394%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
4.32mg
Luteolin
0.03mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:323.17kcal
16.16%
Fat:18.24g
28.06%
Saturated Fat:6.96g
43.48%
Carbohydrates:1.13g
0.38%
Net Carbohydrates:0.89g
0.32%
Sugar:0.46g
0.51%
Cholesterol:119.81mg
39.94%
Sodium:205.91mg
8.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.47g
74.95%
Selenium:91.73µg
131.04%
Vitamin B3:13.4mg
66.98%
Vitamin D:9.35µg
62.34%
Vitamin B6:1.11mg
55.35%
Phosphorus:483.24mg
48.32%
Vitamin B12:2.21µg
36.76%
Vitamin K:37.95µg
36.15%
Potassium:925.13mg
26.43%
Vitamin E:2.51mg
16.7%
Magnesium:48.93mg
12.23%
Vitamin A:585.64IU
11.71%
Vitamin B5:0.89mg
8.91%
Folate:30.78µg
7.69%
Vitamin B1:0.11mg
7.55%
Vitamin C:5.85mg
7.09%
Vitamin B2:0.12mg
6.77%
Zinc:0.82mg
5.45%
Copper:0.09mg
4.71%
Iron:0.56mg
3.12%
Manganese:0.05mg
2.27%
Calcium:21.46mg
2.15%
Source:Allrecipes