Entrée: United States – Pan-Seared Halibut with Sautéed Greens
Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.
Serving Size: 2
Approximate Time
Prep
5 min
Cook
8 min
Total
13 min
Ingredients
1 halibut fillet, about 12 oz (340 g) 4 cups (120 g) mustard greens 4 cups (120 g) spinach 4 cups (120 g) Swiss chard 2 tbsp (30 ml) olive oil Salt to taste Black pepper to taste 1 lemon wedge (for serving)
Instructions
1. Season the halibut fillet with salt and black pepper on both sides. In a skillet over medium heat, add a splash of olive oil and sear the fillet for about 3-4 minutes on each side until golden brown and fully cooked. 2. In another pan, add a bit more olive oil and sauté the mustard greens, spinach, and Swiss chard until wilted and tender, about 5 minutes. Season with salt and pepper to taste. Serve the halibut on a bed of the sautéed greens with a wedge of lemon on the side.
Estimated Nutritional Information*
Per serving | Servings: 2
Calories: 548 kcal
Carbohydrates: 8.5 g
Protein: 51.5 g
Fat: 34.9 g
Saturated fat: 13.4 g
Cholesterol: 139 mg
Fiber: 4.1 g
Sugar: 1.8 g
Sodium: 288 mg
Potassium: 1388 mg
Calcium: 682 mg
Iron: 3.21 mg
Vitamin A: 579 µg RAE
Vitamin C: 74.2 mg
Vitamin D: 8 µg
Generated: 2026-11-05T19:33:01+00:00
*Values are estimates based on USDA data and mathematical calculations. Actual values may vary. Where data are unavailable, those contributions are excluded. Calories, Carbohydrates, Protein, Fat, Saturated fat, Cholesterol, Fiber, Sugar, Sodium, Potassium, Calcium, Iron, Vitamin A, Vitamin C and Vitamin D are known subtotals. Missing contributions are unknown, not zero.