Pan-fried halibut with pumpkin seeds, capers, cherry tomatoes and basil

Votes: 6

Time: 40 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 303, total fat 17 G., saturated fats 5.5 G., proteins 33 G., carbohydrates 2 G., fiber 1 G., cholesterol 99 mg, sodium 1174 mg, sugar 1 G.

Pan-frying halibut this way preserves its tenderness and juiciness, while also giving it the sophisticated flavor and appearance of a restaurant-quality dish. The fish is first seared in butter, then white wine and lemon juice are added to the pan—a perfect combination to enhance the flavor of the white fish. Then butter is added to thicken the sauce, which then warms up the tomatoes, pumpkin seeds, capers, and basil. The sweet and tart flavor of the sauce, complemented by the crunchy seeds, makes your fish worthy of special occasions.

This dish is prepared restaurant-style and gets more flavor from a tomato-basil sauce topped with capers and crispy toasted pumpkin seeds.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

4 halibut fillets, weighing 180 g each.
2 tablespoons peeled pumpkin seeds
2 teaspoons of salt
0.5 tsp ground black pepper
2 tbsp. l. olive oil
2 tablespoons freshly squeezed lemon juice
1 cup dry white wine
2 tbsp (30 g) butter
1.5 tbsp capers, washed
0.5 cups cherry tomatoes, halved (or quartered if large)
1/4 cup torn fresh basil + a handful of small leaves for serving

Ingredient Substitution Suggestions

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Cooking the dish according to the recipe:

In a small, dry skillet over medium-low heat, lightly toast the pumpkin seeds, preventing them from browning. As soon as the seeds begin to smell fragrant, remove the skillet from the heat and transfer them to a large plate.
Preheat oven to 200°C.

Sprinkle the fish on both sides with 1 teaspoon of salt and pepper. In a large ovenproof skillet, heat the olive oil over medium-high heat until shimmering but not smoking. Place the fillets skin-side up in the hot oil and cook until the fish begins to change color, 2 to 3 minutes.
Turn the fillet over and add the lemon juice, wine, and butter to the pan. Once the butter has melted and begins to foam, add the capers and tomatoes and sauté until the tomatoes release some juice, about 1 minute.
Place the pan in the oven and bake until the fish is cooked through, 7-10 minutes.
Pour the pan juices over the fish and divide among plates. Add the torn basil, pumpkin seeds, and the remaining 1 teaspoon of salt to the pan and stir until the basil wilts slightly. Spoon the mixture over the fish, sprinkle with basil leaves, and serve.

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