Halibut with Lemon-Caper Sauce

Health Staff
Updated
Pat fish with a paper towel before cooking—moisture inhibits browning.

Yields: Serves: 4

Prep Time time: 8 minutes

Cook Time time: 12 minutes

Ingredients

  • 4 canola oil

  • 4 5-oz. 1-inch-thick center-cut skinless halibut or cod fillets

  • 1/2 kosher salt

  • 1/4 black pepper

  • 2 cloves garlic, minced

  • 1/3 dry white wine

  • 2 low-sodium chicken broth

  • 4 fresh lemon juice

  • 1 capers, rinsed and drained

  • 1 cold unsalted butter, diced

  • 1 chopped flat-leaf parsley

Nutrition

calories 217

fat 10g

saturated fat 3g

monounsaturated fat 0.0g

polyunsaturated fat 0.0g

protein 27g

carbohydrate 2g

fiber 0.0g

cholesterol 77mg

iron 0.0mg

sodium 404mg

calcium 17mg

Directions

  1. Warm 3 tsp. oil in a 12-inch nonstick skillet over medium-high heat. Season fish with salt and pepper; add to skillet and cook until golden, 3 to 4 minutes. Carefully turn and cook until just cooked through, 2 to 3 minutes longer. Transfer to a platter and tent with foil to keep warm.