Pan-Seared Marinated Halibut Fillets
- Total Time
- 20 minutes
- Rating
- Comments
- Read comments
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Ingredients
- 6tablespoons olive oil
- 3small garlic cloves, peeled and minced
- 1teaspoon dried basil
- 1teaspoon salt
- 1teaspoon black pepper
- 2tablespoons lemon juice
- 46-ounce halibut fillets, skin removed
- 1tablespoon light olive oil or vegetable oil
- Chopped parsley, for garnish, optional
Nutritional analysis per serving (4 servings)
371 calories; 26 grams fat; 4 grams saturated fat; 0 grams trans fat; 18 grams monounsaturated fat; 3 grams polyunsaturated fat; 2 grams carbohydrates; 0 grams dietary fiber; 0 grams sugars; 32 grams protein; 479 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
In a large sealable plastic bag, combine the 6 tablespoons olive oil, garlic, basil, salt, pepper and lemon juice. Add fish, seal bag, and turn to coat. Refrigerate for at least 30 minutes or up to 2 hours.
- Step 2
In a large flat skillet (do not use a ridged pan), pour light olive oil or vegetable oil, tilting pan to spread evenly. Warm over high heat until smoking, then add fish fillets. Brush top and sides with marinade. Cook until seared, about 3 minutes; turn and sear other side, about 3 more minutes. Brush top and sides with marinade again. Reduce heat to medium. Cook until centers of fillets are just opaque, 2 to 4 minutes more on each side depending on thickness, brushing with marinade as before. Garnish with parsley, if desired, and serve.
Private Notes
Comments
Re: over done edges/underdone center- I learned a trick with salmon. Pan sear in marinade until brown; transfer to an oven friendly plate. Bake at 400 degrees for 8 to 10 min. Fish will be moist and cooked thoroughly.
If you have easy access to this fish and are accustomed to asian cooking, it's much easier to get and cook with the skin on. If you have an entire fillet (one side of fish), you marinade the fish side 2 hours, then turn over and marinade the skin side 2+ hours more.
Then you cook at 400-450 (30-60 minute preheated oven) for 10-15 minutes skin side down. The skin crisps to protect the fish, then acts as a serving tray for easy cutting of appropriate sized portions and easy clean-up later.
Added capers to the marinade. Cooked 3 minutes 1 side, flipped it, added the marinade, cooked about 1 minute. Put it in a 400 degree oven for about 6 minutes. Perfectly cooked. Delicious!
Use a thermometer!! This is easy and fantastic. It sounds obvious, but one thing I have learned over years of cooking steak and fish is to use a thermometer to tell when it’s done. I had one piece last night that was significantly thicker than the other - even though it had all been cut from the same filet. After searing each for 3 minutes, I turned the cast iron pan to low, and the smaller piece needed 2 minutes each side while the larger needed closer to 4. At 130 degrees I pulled each out of the pan and they were perfect!
I’ve made this a few times now and it comes out great following the instructions as is. Time ranges just depend on size of the fish, but definitely shouldn’t need the oven. I think adding a little bit of flaky or even regular salt and another squeeze of lemon right before eating helps bring a lot more of the flavor out.
Followed the recipe to a T resulting in flavorful but overcooked and tough fish.