⏱ 22 min total

Pan Seared Halibut with Lemon Caper Sauce

Name: Pan Seared Halibut with Lemon Caper Sauce
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 1 serving
Ingredients: 8 oz Halibut; 2 tbsp Butter; ½ tbsp Olive oil; ¼ tsp Salt; ½ dash Black pepper; 2 slice (1/8 of fruit) Lemon; 1 cloves, minced Garlic; 1 fl oz White wine; 1 tbsp Lemon juice; 1 tbsp, drained Capers; 1 tbsp Parsley

Per 1 serving · 351 g · 11 ingredients

Calories

511

26%
of a 2,000 cal day

Protein
43g
35% of calories
Carbs
6.4g
5% of calories
Fat
33g
60% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Pan Seared Halibut with Lemon Caper Sauce (351 g) has 511 calories, with 43 g of protein, 6.4 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (86% DV), Vitamin A (29% DV) and Vitamin C (37% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 81% and 57% of the daily value.

Per 100 g

146cal

low energy density

Protein per 100 cal

8.5g

Net carbs

carbs minus fiber

Fiber

1.8g

0.8 g sugar

High in

20%+ of the daily value

Protein86%
Vitamin A29%
Vitamin C37%
Vitamin D74%
Vitamin E21%
Vitamin K59%

Good source of

10–19% of the daily value

Folate (B9)10%
Pantothenic acid19%
Iron13%
Magnesium16%
Copper16%

Watch

20%+ of the daily value

Sodium42%
Saturated fat81%
Cholesterol57%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 12 min

1
Lightly sprinkle salt on the top of the halibut.
2
In a medium to large skillet, melt half of the butter with all of the olive oil over medium heat until the butter begins to brown.
3
Place the fish top side down in the pan. Season the exposed side with remaining salt and pepper. Cook for 5 minutes, then gently flip using a spatula.
4
Add lemon slices to the pan and cook the fish for an additional 3-5 minutes until slightly undercooked in the center.
5
Transfer the fish and lemon slices to a platter.
6
Pour off excess fat from the pan, leaving about two tablespoons. Return to medium heat.
7
Add garlic to the pan and cook for 1 minute. Pour in the wine and let it evaporate. Stir in lemon juice, capers, and freshly chopped parsley, cooking for another minute.
8
Remove from heat and stir in the remaining butter to complete the sauce.
9
Return the fish to the pan, spoon the sauce over, and heat for 30 seconds before serving with a lemon slice and sauce.

Vitamins & minerals

Amounts for 1 serving (351 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	257 μg	29%
Vitamin C	33 mg	37%
Vitamin D	11 μg	74%
Vitamin E	3 mg	21%
Vitamin K	71 μg	59%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.1 mg	5%
Niacin	15 mg	94%
Vitamin B6	1 mg	100%
Folate (B9)	39 μg	10%
Vitamin B12	3 μg	105%
Pantothenic acid	1 mg	19%
Choline	149 mg	27%

Minerals

Nutrient	Amount	% Daily Value
Calcium	58 mg	6%
Iron	1 mg	13%
Potassium	1,106 mg	24%
Magnesium	65 mg	16%
Phosphorus	560 mg	80%
Zinc	1 mg	9%
Copper	0.1 mg	16%
Manganese	0.1 mg	5%
Selenium	104 μg	190%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	245 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0.3 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	60 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	0 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	12 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	236 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	1 g	—
Total omega 6	1 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	11 μg	—

Burning 511 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

97min
Walking (3.5 mph)
61min
Cycling (moderate)
43min
Running (6 mph)
72min
Swimming laps

Common questions

How many calories are in Pan Seared Halibut with Lemon Caper Sauce?

One serving of Pan Seared Halibut with Lemon Caper Sauce (1 serving) has 511 calories, which works out to 146 calories per 100 g. That is about 26% of a 2,000-calorie day.

Is Pan Seared Halibut with Lemon Caper Sauce high in protein?

Yes. It has 43 g of protein per serving, and 35% of its calories come from protein (8.5 g of protein per 100 calories).

Is Pan Seared Halibut with Lemon Caper Sauce keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 5% of calories.

How much sodium is in Pan Seared Halibut with Lemon Caper Sauce?

955 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pan Seared Halibut with Lemon Caper Sauce?

0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (351 g)

Calories511

% Daily Value*

Total fat 33g	42%
Saturated fat 16g	81%
Trans fat 0.9g
Cholesterol 172mg	57%
Sodium 955mg	42%
Total carbohydrate 6.4g	2%
Dietary fiber 1.8g	6%
Total sugars 0.8g
Protein 43g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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