Crispy Pan-Fried Whole Halibut: A Healthy and Delicious Delight
Nutritional value per serving
Calories350kcal
Carbs0gram
Fat10gram
Protein45gram
Ingredients
- whole fresh halibut (about 1.5 kg) - preferably gutted and scaled1.5 kg
- olive oil - extra virgin for best flavor2 tbsp
- sea salt - to taste1 tsp
- freshly ground black pepper - to taste0.5 tsp
- lemon slices - for garnish and a splash of fresh citrus4 slices
- fresh parsley (optional) - chopped for garnish2 tbsp
This pan-fried whole halibut recipe is both healthy and simple, perfect for home cooks looking to prepare fish with minimal fuss but maximum flavor. Using just a bit of olive oil and seasoning, you achieve a crispy skin with tender, flaky meat inside. The recipe emphasizes safe cooking practices, ensuring the halibut is cooked to a safe internal temperature of 63°C (145°F), making it safe and delicious. Total estimated ingredient cost is approximately $15 / €13 / £11 / ₹1100, with a total calorie count around 350 kcal per serving. This recipe is ideal for a healthy diet, with medium complexity and takes about 30 minutes including preparation and cooking time.
Preparation instructions
Prepare the Halibut
1Rinse the whole halibut under cold running water to remove any scales or residue. Pat it dry thoroughly with paper towels, both inside and out. Ensuring the fish is dry helps achieve a crispy skin when frying. This step should take about 5 minutes.
Season the Fish
2Lightly rub the entire halibut with olive oil, then season generously inside and out with sea salt and freshly ground black pepper. You can also place a few lemon slices inside the cavity for more flavor. This seasoning enhances the natural freshness of the halibut. Allocate 5 minutes for this step.
Heat the Pan
3Place a large non-stick or heavy skillet over medium heat and warm 2 tablespoons of olive oil until shimmering but not smoking. Proper pan temperature prevents sticking and promotes crispiness. Heating the pan should take around 3 minutes.
Fry the Halibut
4Carefully lay the halibut on one side in the hot pan. Cook for about 8-10 minutes without moving the fish. Then, carefully flip it using tongs or a spatula and cook the other side for another 8-10 minutes. Frying time depends on the thickness of the fish; expect approximately 18-20 minutes total. Cooking the fish on medium heat ensures even cooking and prevents burning.
Check Internal Temperature
5Use a meat thermometer to check the thickest part of the fish; it should reach an internal temperature of 63°C (145°F). The flesh should appear opaque and flake easily with a fork. If necessary, continue frying in short increments until fully cooked. Food safety is critical to avoid foodborne illness.
Serve
6Remove the halibut from the pan and let it rest for 5 minutes. Garnish with fresh parsley and additional lemon wedges. Serving immediately after resting keeps the fish moist and tender.
Cooking Tips
-If you don't have a meat thermometer, check doneness by inserting a fork at the thickest part; the flesh should flake easily and look opaque.
-Use a fish spatula or two sturdy spatulas to carefully flip the fish to avoid breaking the delicate flesh.
-To avoid cross-contamination, always wash your hands and sanitize surfaces after handling raw fish.
-Substitute olive oil with avocado oil for a higher smoke point if preferred.
-For extra flavor, stuff the fish cavity with herbs like thyme or dill along with the lemon slices.
Equipment
- Large non-stick or heavy skillet
- Meat thermometer
- Tongs or fish spatula
- Paper towels
- Fork
- Plate for resting
Shopping List
- [ ] Whole fresh halibut (about 1.5 kg) - Approx. $12: Choose firm, shiny fish with clear eyes and fresh smell.
- [ ] Extra virgin olive oil - Approx. $2: Opt for a good quality for the best flavor.
- [ ] Sea salt - Approx. $0.50: Choose coarse or fine based on preference.
- [ ] Freshly ground black pepper - Approx. $0.50: Freshly ground offers stronger flavor.
- [ ] Lemon (approximately 2 lemons for slices and garnish) - Approx. $1: Pick firm lemons with smooth skin.
- [ ] Fresh parsley (optional) - Approx. $1: Prefer bright green and fragrant leaves.
Total estimated cost: $17 (prices can vary based on location and season).
FAQ
Can I use frozen halibut for this recipe?
Yes, you can use frozen halibut. Be sure to thaw it completely in the refrigerator overnight and pat it dry before cooking to ensure it fries nicely.
How do I know when the halibut is cooked through?
The fish is done when it reaches an internal temperature of 63°C (145°F) or when the flesh turns opaque and flakes easily with a fork.
What if I don't have a meat thermometer?
You can test doneness by gently inserting a fork at the thickest part; the fish should flake and appear opaque, not translucent.
What should I do to avoid the fish sticking to the pan?
Make sure to dry the fish properly, heat the pan and oil well before adding the fish, and don't try to move the fish too soon during frying.