dish
Pan-Seared Halibut with Lemon-Herb Mayonnaise

4
Serves
231
Calories
14
Nutrients
17
Vitamins

Ingredients

1/4 cup fat free mayonnaise
2 teaspoons finely chopped tarragon
2 teaspoons finely chopped shallots
1 tablespoon vegetable oil

Cooking Instructions

1. In a small bowl, combine the mayonnaise, lemon zest, lemon juice, tarragon and shallots. (This can be made in advance and stored in the refrigerator.)

2. Season the halibut fillets with salt and pepper.

3. In a large nonstick skillet, heat the oil over medium-high heat. Add the halibut fillets and sear the fillets for 4 to 6 minutes per side, depending on the thickness of the fillets. (Thinner fillets will take less time, while thicker fillets will need more cooking time.)

4. Serve each fillet with a dollop of lemon-herb mayonnaise.

Serving Size: 1 fillet of halibut with 1 tablespoon mayonnaise

Nutrition Information

Number of Servings: 4
Calories
231
Protein
36 g
Total Carbohydrate
3 g
Dietary Fiber
0 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
1 g
Total Fat
7 g
Saturated Fat
1 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
54 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
65 %
Percent Calories from Carbohydrate
6 %
Percent Calories from Fat
30 %
Vitamin A
279 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
10 mg
Vitamin B6
1 mg
Vitamin B12
2 mcg
Biotin
9 mcg
Vitamin C
4 mg
Vitamin D
340 IU
Folate
21 mcg
Vitamin E
3 IU
Vitamin K
1 mcg
Pantothenic Acid
1 mg
Calcium
86 mg
Iron
2 mg
Phosphorus
380 mg
Potassium
789 mg
Sodium
343 mg
Zinc
1 mg