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Photo: Randy Mayor; Styling: Cindy Barr Photo by: Photo: Randy Mayor; Styling: Cindy Barr

Halibut Meunière

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.

Cooking Light AUGUST 2009

  • Yield: 4 servings (serving size: 1 fillet and about 1 1/2 teaspoons sauce)

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

Preparation

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.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 221
  • Fat: 8g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 1.4g
  • Protein: 34.2g
  • Carbohydrate: 1.3g
  • Fiber: 0.1g
  • Cholesterol: 64mg
  • Iron: 1.5mg
  • Sodium: 266mg
  • Calcium: 80mg
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Halibut Meunière Recipe

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