Pan Seared Halibut with Lemon Caper Sauce

Ingredients

• Halibut

  Fish, atlantic and pacific, raw

  16 oz or 454g

• Applesauce

  Unsweetened, without added ascorbic acid, canned

  2 tbsp or 31g

• Avocado oil

  1 tbsp or 14g

• Salt

  Table

  ½ tsp or 3g

• Pepper

  Spices, black

  1 dash or 0.1g

• Lemons

  Raw, with peel

  3 slice (1/8 of fruit) or 41g

• Garlic

  Raw

  1 tsp or 3g

• Chicken broth

  Soup, canned, less/reduced sodium

  ¼ cup or 60g

• Lemon juice

  Raw

  2 tbsp or 30g

• Capers

  Canned

  2 tbsp, drained or 18g

• Parsley

  Raw

  2 tbsp or 8g

Directions

1. Salt the top of the fish with just a small sprinkle of kosher or sea salt.
2. Place one tablespoon of applesauce and the olive oil in a medium to large skillet or saute pan and heat over medium heat.
3. Swirl the butter and oil around and once it starts to slightly brown, add the fish top side down. Sprinkle the side facing up with the rest of the salt and the pepper. Cook for five minutes then using one or two long fish spatulas, gently flip over being careful not to splash hot fat.
4. Add the lemon slices to the pan as the fish cooks and cook the fish about 3-5 more minutes. Poke the fish to test for doneness or insert a small knife in the side of the center to see if the fish flakes. You want to stop the cooking just before it fully cooks so a little undercooked in the center is fine. It will continue to cook outside of the pan.
5. Using one or two fish turners, remove the fish filets to a platter along with the cooked lemon slices.
6. Pour off all but two tablespoons of the fat left in the pan. Best to pour it all into a bowl, let the burned bits sink to the bottom then skim off a few tablespoons of the fat at the top and place back into the pan.
7. Keep the heat at medium and add the garlic and cook one minute. Add the chicken broth and cook to evaporate. Then add the lemon juice, capers and parsley. Cook for a minute then remove from heat and stir in the remaining tablespoon of applesauce and stir to make the sauce.
8. Put the fish back into the pan along with any liquid from the platter, bring heat back to medium and use a spoon to spoon the sauce over the top and cook for 30 seconds then remove to a platter and serve.
9. Serve each portion with a cooked lemon slice and some of the pan sauce.