dish
Pan-Seared Halibut Steaks with Lemon Zest

4
Serves
169
Calories
10
Nutrients
13
Vitamins

Ingredients

1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil
1 teaspoon lemon zest

Cooking Instructions

1. Season the halibut steaks with salt, pepper and lemon zest, then drizzle with olive oil.

2. Preheat the oven to 350º F.

3. Place a sauté pan large enough to accommodate all the steaks over medium-high heat. Add the halibut and lower the heat to medium. Sear the steaks about 3 minutes per side and then place in the hot oven to finish cooking for about 5 to 6 minutes depending on the thickness of the fish.

Serving Size: 1 steak

Nutrition Information

Number of Servings: 4
Serving Size
0
Calories
169
Protein
24 g
Total Carbohydrate
0 g
Dietary Fiber
0 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
0 g
Total Fat
8 g
Saturated Fat
1 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
36 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
56 %
Percent Calories from Carbohydrate
0 %
Percent Calories from Fat
43 %
Vitamin A
170 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
0 mg
Vitamin B6
1 mg
Vitamin B12
5 mcg
Biotin
0 mcg
Vitamin C
3 mg
Vitamin D
68 IU
Folate
9 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
55 mg
Iron
0 mg
Phosphorus
337 mg
Potassium
711 mg
Sodium
421 mg
Zinc
1 mg