Pan Seared Halibut With Lemon Caper Sauce

Ingredients

• Greenland halibut

  raw

  200g

• Whole wheat flour

  whole-grain

  ⅓ cup or 40g

• Black pepper

  ground

  ¼ tsp or 0.5g

• Butter

  unsalted

  2 tbsp or 28g

• Butter

  unsalted

  2 tbsp or 28g

• Garlic

  raw

  2 clove or 6g

• White wine

  table

  2 ⅔ fl oz or 78g

• Capers

  canned

  1 tbsp, drained or 9g

• Parsley

  raw

  1 tbsp or 4g

• Lemon

  raw, with peel

  ½ fruit without seeds or 54g

Directions

1. Rinse and pat dry your halibut steaks with paper towels. Whisk together the flour and pepper. Dredge the fish steaks through the flour until coated completely.
2. Melt the butter in a frying pan and add in the halibut steaks. You can sprinkle on some more pepper at this point, some salt, season it up a bit. Cook on a medium heat so the butter doesn't burn. The steaks should take about 6 minutes per side on a medium heat and when they are done the halibut will flake nicely.
3. While the steaks are cooking, start the sauce. In another small skillet, start the butter melting and add the minced garlic.
4. In the small skillet with the butter and garlic, add in the lemon juice, parsley, capers, wine and zest. Simmer it a while until the liquid is reduced.
5. To serve, place the fish steak on the plate and drizzle the sauce, making sure to get some of the lovely tidbits that are in the sauce on the fish.
6. Recipe by: Karlynn Johnston (source: https://www.thekitchenmagpie.com/seared-halibut-with-lemon-caper-sauce/)