Tender Pan-Fried Halibut Fillet - Crispy and Juicy
Nutritional value per serving
Calories350kcal
Carbs5gram
Fat18gram
Protein35gram
Ingredients
- Halibut fillet (fresh, skinless, boneless)2 pieces (about 150g each)
- All-purpose flour (or gluten-free flour for gluten-free option)4 tbsp
- Salt1 tsp
- Black pepper (freshly ground)0.5 tsp
- Paprika (optional, for flavor)0.5 tsp
- Olive oil or vegetable oil3 tbsp
- Lemon wedges (for serving)to taste n/a
This is a simple and foolproof recipe to fry halibut fillets tenderly, resulting in a crispy outside and juicy inside. Halibut is a mild, firm white fish that cooks quickly, and frying it offers a delicious texture contrast. The total cost of ingredients is approximately $12 / €11 / £9.50 / ₹880. The dish contains roughly 350 kcal per serving. It suits a pescatarian, gluten-free diet if you use gluten-free flour, and is perfect for a healthy, delicious meal. Preparation is straightforward and should take about 20 minutes total. Perfect for novice cooks wanting a tasty and healthy seafood dinner.
Preparation instructions
Prepare the fillets
1Pat the halibut fillets dry with paper towels to remove excess moisture; this helps achieve a crispy crust while frying. Sprinkle both sides of each fillet evenly with salt, pepper, and paprika (if using). Let them rest while you prepare the coating. Time: 5 minutes.
Coat the fillets with flour
2Place the flour in a shallow dish. Lightly dredge each seasoned fillet in the flour, coating both sides evenly. Shake off any excess flour to prevent clumping and burning during frying, which ensures an even golden crust. Time: 2 minutes.
Heat the oil
3Heat the olive or vegetable oil in a non-stick skillet over medium heat until shimmering but not smoking (about 2-3 minutes). Proper oil temperature prevents the fish from sticking and ensures a crisp crust.
Fry the halibut fillets
4Carefully place the fillets in the hot pan. Fry for about 3-4 minutes on the first side without moving them to develop a nice crust. Then carefully flip using a spatula and cook the other side for another 3-4 minutes. The fillets should register an internal temperature of 63°C (145°F) using a food thermometer for safe consumption. The fish will be opaque and flake easily with a fork when fully cooked.
Rest and serve
5Transfer the fillets to a plate lined with paper towels to drain excess oil. Let rest for 2 minutes. Serve with lemon wedges to squeeze over the top for bright, fresh flavor.
Cooking Tips
-Use a digital instant-read thermometer to check the fish's internal temperature to ensure it is fully cooked and safe to eat.
-Avoid overcrowding the skillet to maintain proper oil temperature and even cooking.
-If you prefer, you can add some fresh herbs (like dill or parsley) when serving for extra freshness.
-Make sure to wash your hands and utensils thoroughly after handling raw fish to avoid cross-contamination.
Equipment needed
- Non-stick skillet or frying pan
- Spatula
- Shallow dish for flour coating
- Digital food thermometer (recommended)
- Paper towels
- Cooking tongs or fork
Grocery Shopping List
- [ ] Halibut fillet (about 300g total) - Approx. $10. Choose fresh, bright-looking fish with a mild scent from a reputable source.
- [ ] All-purpose flour (if you don't have it) - Approx. $0.50. Opt for gluten-free flour if needed.
- [ ] Olive or vegetable oil (small bottle if not on hand) - Approx. $3. Choose a light tasting oil suitable for frying.
- [ ] Lemons (1 or 2) - Approx. $0.50. Look for firm, bright yellow lemons with no soft spots.
- [ ] Basic spices (salt, pepper, paprika) - usually on hand.
FAQ
How can I tell when halibut is fully cooked?
Use a food thermometer to check for an internal temperature of 63°C (145°F). The fish should also be opaque and flake easily with a fork.
Can I use other types of fish for this recipe?
Yes, firm white fish like cod or haddock work well and can be prepared the same way.
What if I don't have a food thermometer?
Look for opaque flesh that flakes easily with a fork, and cook about 3-4 minutes per side depending on thickness.
How do I avoid the fish sticking to the pan?
Make sure to dry the fillets well and ensure the oil is hot before adding the fish into the pan.
Can I prepare this recipe gluten-free?
Yes, simply substitute all-purpose flour with a gluten-free flour blend to coat the fish.