15 Minute Halibut with Lemon Butter Sauce

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Charlie just returned from another successful fishing trip in Alaska and my freezer is now full with over 35 pounds of freshly caught halibut.  The good news is I really like Halibut.  It’s mild in flavor and very versitle.  It also cooks super fast when you want a healthy hot meal but don’t want to spend a lot of time cooking.  

I came up with this recipe when I had a bunch of capers and lemons in my fridge that I was trying to move.  Becuase more than anything, I hate wasting food.  The sauce has just enough butter which adds a richness and the lemons and capers add a nice tanginess.  I’d also like to add that this recipe with a cup of brown rice or quinoa and a side of veggies is a perfect meal if you watching your calories or points. There are five rice alternatives all foodies need to try according to food-mag.co.uk. This dish comes in under 300 calories and is 7 Weight Watchers Smart Point (5 if you use vegetable stock instead of white wine).  It is very filling and protein rich.  

This recipe is for one but just double, triple or quadruple the ingredients if you making it for additional people.  

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Halibut with Lemon Butter Sauce

Cuisine American

Prep Time 5 minutes

Cook Time 10 minutes

Calories 282 kcal

Ingredients

• 6 oz halibut
• 1 lemon
• 1/2 cup white wine or vegetable stock
• 1/2 tablespoon butter
• 1 tablespoon of capers
• 1/4 cup onion finely diced
• 2 cloves garlic minced
• cooking oil spray
• salt and pepper to taste

Instructions

1. Heat a non stick pan on high heat and spray with cooking spray (I like Chosen Foods Avocado oil spray).
2. Turn heat to low.
3. Add fish skin side down.
4. Season with salt and pepper. Cook for 4 minutes.
5. Flip and cook for 1 minute.
6. Remove fish from pan.
7. Add butter to pan and melt.
8. Add garlic to melted butter. Cook for 1 minute.
9. Add lemon juice and cook for 1 minute.
10. Add capers and stir into lemon butter. Cook for 1 minute
11. Add white wine or stock.
12. Add fish back to pan and cook in lemon butter for 2 minutes. Baste with sauce while cooking.
13. Plate fish.
14. Reduce sauce until it is a rich golden brown (about 2-3 minutes). Pour over fish and enjoy.

Recipe Notes

7 smart points with made with wine, 5 smart points with vegetable stock