Pan-Seared Halibut

Under 250 Calories! Pan-Seared Halibut with Lemon-Herb Mayonnaise

September 1, 2023

Pan-Seared Halibut with Lemon-Herb Mayonnaise: Not only is halibut a quick and easy go-to-meal, it is a healthy choice with many nutritious benefits. This mild and slightly sweet tasting fish is an excellent source of micronutrients that your body needs including vitamins B3 (niacin), B6 (pyridoxine), B12 (cyanocobalamin), magnesium, selenium (a powerful antioxidant), omega-three fatty acids, and phosphorus. Eating halibut promotes heart health, helps with chronic inflammation, benefits your nervous system and immune system,  boosts your  metabolism,  aids in bone development, and more. Halibut is also a great source of high-quality complete proteins providing your body with essential amino acids that your body does not make on its own.

FAST FACT: Halibut fish can weigh over 600 pounds! There are three types of halibut: the Pacific halibut, Atlantic halibut, and the Greenland halibut. The Atlantic halibut is the largest.

Halibut has a meaty, firm texture and is one of the leanest of fishes. Unlike many fish dishes, halibut does not have a fishy taste. This flavorful, pan-seared Halibut recipe takes less than 20 minutes to make and can be deliciously paired with many of your favorite side dishes such as roasted asparagus, sauteed green beans, roasted cherry tomatoes, mashed sweet potatoes, dinner salad, and lemon rice. Any of your favorites will complement this tasty dish. The lemon-herb mayonnaise mixture with lemon, tarragon, and shallots adds just the right flavoring for your palate.  Give this recipe a try and enjoy!

Pan-Seared Halibut with Lemon-Herb Mayonnaise

Number of Servings: 4
Serving Size: 1 filet of halibut with 1 tablespoon mayonnaise
Brought to you by FoodFit


  • 1/4 cup fat-free mayonnaise
  • zest and juice of 1/2 a lemon
  • 2 teaspoons finely chopped tarragon
  • 2 teaspoons finely chopped shallots
  • 4 halibut filets, about 6 ounces each
  • salt to taste
  • freshly ground black pepper
  • 1 tablespoon vegetable oil


  1. In a small bowl, combine the mayonnaise, lemon zest, lemon juice, tarragon and shallots. (This can be made in advance and stored in the refrigerator.)
  2. Season the halibut filets with salt and pepper.
  3. In a large nonstick skillet, heat the oil over medium-high heat. Add the halibut filets and sear the filets for 4 to 6 minutes per side, depending on the thickness of the filets. (Thinner filets will take less time, while thicker filets will need more cooking time.)
  4. Serve each filet with a dollop of lemon-herb mayonnaise.

Nutritional Info (One Filet of Pan-Seared Halibut)

Calories 231; Carbohydrates 3 grams; Fat 7 grams; Protein 36 grams

Pan-Seared Halibut