This easy but elegant one-skillet recipe abounds in zesty Mediterranean flavors and heart-healthy nutrients. Halibut is rich in a wide range of micronutrients, including selenium, niacin, magnesium, phosphorus and vitamins B6 and 12, all of which help support brain, heart and blood vessel wellness. Oily fish, including halibut, are also an excellent source of omega-3 fatty acids, which help reduce blood pressure, triglycerides and risk for heart attack and stroke. If halibut isn’t available, use any mild-flavored white fish, such as pollock, cod, grouper, mahi mahi or haddock. The lemon-caper pan sauce is also delicious with chicken fillets or vegan fishless fillets. For a non-dairy sauce, replace the butter with vegan margarine, vegan ghee or another butter substitute, such as Earth Balance buttery spread.
1½ pounds of halibut fillets, skin removed and cut into eight pieces
Freshly ground pepper
1 tablespoon olive oil
3 tablespoons unsalted butter, divided
1 small lemon, sliced
2 tablespoons of finely chopped shallots
1 teaspoon garlic, minced or crushed (optional)
¼ cup of capers, drained
3 tablespoons of fresh lemon juice
1 teaspoon of lemon zest, finely grated
2 tablespoons chopped flat-leaf parsley
Pat halibut fillets dry and season both sides with freshly ground pepper. Heat olive oil and two tablespoons of butter in a large nonstick skillet over medium-high heat until the butter starts to brown. Add halibut fillets to hot skillet and cook for 4-5 minutes, then turn and cook for 3-5 minutes more. Remove the halibut to a plate and add lemon slices to the skillet. Sear briefly on both sides, then remove lemon slices to the plate with the halibut. Reduce heat to medium and sauté shallots and garlic, if using, for one minute. Add capers, lemon juice and lemon zest, then cook for one additional minute. Turn off heat and add remaining tablespoon of butter to complete the pan sauce. Return halibut, lemon slices and any juices that are on the plate to the skillet and warm for one minute. Transfer fish and lemon slices to a serving platter and top with pan sauce. Garnish with chopped parsley — and enjoy! Serves four. Adapted from theartoffoodandwine.com and epicurious.com.