Seared Halibut with Brown Butter and Capers

Illustration generated by AI. The recipe is hand-curated and checked by MealPrep's allergen, diet and nutrition rules.

American · 20 min · Fish · pescatarian, keto, low-carb, high-protein

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Ingredients

• 4 (6 oz each, 1 inch thick) halibut fillets
• 2 tbsp unsalted butter
• 1/2 tbsp olive oil
• 1 1/2 tbsp capers, drained
• 1 lemon
• 2 tbsp chopped flat-leaf parsley
• 1 tbsp all-purpose flour
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

Method (tap to check — screen stays awake)

1. Pat the halibut bone dry, salt both sides and leave it on a plate for 5 minutes while the pan heats.
2. Dust the top side of each fillet with a thin film of flour and tap off everything that is not stuck.
3. Heat the olive oil in a heavy skillet over medium-high until it shimmers, then lay the fillets floured-side down away from you and do not touch them for 4 minutes.
4. Flip once and cook 3 to 4 minutes more, until the fish is opaque, flakes at a gentle nudge and reads 145°F at the thickest point; move it to warm plates.
5. Wipe the pan, drop in the butter over medium heat and swirl for about 2 minutes as it foams, quietens and the milk solids turn brown and smell nutty.
6. Kill the heat, add the capers and the juice of the whole lemon — it will spit — and swirl in the parsley.
7. Spoon the brown butter over the halibut and grind pepper over the top.

Nutrition figures are estimates. Verify allergens on every ingredient label before cooking.

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