Capers and Halibut
Pan-seared halibut is nestled in a bright lemony caper-butter pan sauce with a splash of white wine and garlic, yielding tender fish with a briny, buttery finish. It tastes fresh, tangy, and savory, perfect for a weeknight dinner that still feels restaurant-worthy. Serve Capers and Halibut with steamed vegetables or crusty bread to soak up the sauce.
- Prep5 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Capers and Halibut, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 64 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 12
- Heart Health
- 53
- Metabolic
- 10
- Digestive
- 20
- Inflammatory
- 50
- Performance
- 35
- General Wellness
- 1
Heat oil in a large skillet over medium-high heat. Add the halibut steaks and sear until nicely browned, 2 to 3 minutes per side. Transfer them to a plate.
- 2
Pour the wine into the pan and bring it to a boil while scraping the browned bits from the bottom with a wooden spoon. Cook until the wine is almost completely reduced, then stir in the garlic, butter, and capers. Season with salt and pepper, then simmer for about 1 minute to blend the flavors.
- 3
Return the halibut steaks to the pan. Spoon the sauce over the steaks to coat; cook until the fish flakes easily with a fork, 2 to 3 more minutes.
- 4
To serve, cut the steaks in half and pour the pan sauce over the top.
- Calories 273.52 kcal Moderate 14%
- Protein 21.11 g Good Source 42%
- Carbohydrate 2.21 g 1%
- Total Fat 17.26 g High 22%
- Saturated Fat 8.53 g High 43%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 86.91 mg High 29%
- Sodium 420.01 mg Moderate 18%
- Dietary Fiber 0.0 g Low Source 0%
- Total Sugars 0.0 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 2.14 mg Low Source 0%
- Iron 0.36 mg Low Source 2%
- Potassium 0.14 mg Low Source 0%
- Vitamin A 29.94 mcg Low Source 3%
- Vitamin C 0.36 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Sulfites
- Garlic 🧄
- Alcohol 🚫🍷
About This Recipe
Capers and Halibut is made with 7 ingredients and serves 4. It takes about 15 mins and is rated easy. Key ingredients include Butter, Capers, Garlic, and Halibut. Each serving provides about 273.52 kcal, and is a good source of protein.
Recipe Questions
- What is Capers and Halibut made of?
- The main ingredients are Butter, Capers, Garlic, Halibut, Olive Oil. The full list of 7 is above.
- How long does it take to make Capers and Halibut?
- About 15 mins in total: 5 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 273.52 kcal. The full nutrition breakdown is above.
- Is Capers and Halibut easy to make?
- This recipe is rated easy, with 7 ingredients and 4 steps.
- Is Capers and Halibut healthy?
- Capers and Halibut has an easyChef Pro health score of 40/100. Per serving, it provides 273.52 calories and 21.11 g of protein, or 42% of the Daily Value. Worth noting per serving: sodium at 420.01 mg (18% of the Daily Value) and saturated fat at 8.53 g (43% of the Daily Value). It contains Fish, Milk, Sulfites, Garlic and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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