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Halibut Meunière

Photo: Randy Mayor; Styling: Cindy Barr
Yield 4 servings (serving size: 1 fillet and about 1 1/2 teaspoons sauce)
Using a bit of salt to season the fish and a little more to boost the pan sauce heightens flavors without going overboard in sodium. A little lemon juice and fresh parsley round out flavors. Serve with haricots verts and fingerling potatoes to complete the meal. For another flavor boost, serve with fresh lemon wedges.

Ingredients

  • 4 (6-ounce) halibut fillets (about 3/4 inch thick)
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt, divided
  • 1 teaspoon all-purpose flour
  • 1 1/2 tablespoons butter, divided
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon finely chopped fresh parsley

Nutrition Information

  • calories 221
  • fat 8 g
  • satfat 3.2 g
  • monofat 2.3 g
  • polyfat 1.4 g
  • protein 34.2 g
  • carbohydrate 1.3 g
  • fiber 0.1 g
  • cholesterol 64 mg
  • iron 1.5 mg
  • sodium 266 mg
  • calcium 80 mg

How to Make It

  1. Pat fish dry, and sprinkle both sides with black pepper and 1/8 teaspoon salt. Sprinkle with flour. Melt 1 1/2 teaspoons butter in a large nonstick skillet over medium heat. Add fish to pan, and cook 5 minutes or until lightly browned. Carefully turn fish over; cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; set aside, and keep warm.

  2. Add remaining 1 tablespoon butter to pan, and cook 1 minute or until lightly browned, swirling pan to melt butter evenly and prevent burning. Remove pan from heat; stir in juice. Drizzle juice mixture over fish. Sprinkle fish with remaining 1/8 teaspoon salt. Sprinkle with parsley. Serve immediately.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.