Low-Calorie Post-Workout Recipe: Pan Seared Halibut

Fitness Tips

Low-Calorie Post-Workout Recipe: Pan Seared Halibut

The health benefits of eating fish have long been known, and new research provides even more evidence that fish can be an important part of your diet. Our latest recipe features pan seared halibut packed with 20 grams of protein to help your body and muscles recover from exercising.

This recipe includes cherry tomatoes and mustard sauce, perfect complements to the halibut and an excellent way to wake up your taste buds after a hard workout.

Need more low-calorie recipes? Take a look at all the others.

Low-Calorie Pan Seared Halibut



  • 2 (6 oz.) halibut steaks, any skin removed
  • Kosher salt and pepper
  • 1/4 cup all-purpose flour for dusting
  • Olive oil spray
  • 1 clove garlic, finely minced
  • 1/3 cup unsalted chicken stock
  • 2 tablespoons light butter with canola oil, in the tub
  • 1 teaspoon Dijon mustard
  • 2 cups red and yellow cherry tomatoes, halved
  • Sliced red onions for garnish (optional)


Season the halibut filets with kosher salt and pepper. Put 1/4 cup of flour on a plate. Dredge the fish in it on both sides, and shake any excess. Heat a non-stick saute pan to medium heat and lightly spray with olive oil. Add the halibut filets. Cook for about 3 minutes per side, or until the halibut is cooked through. Remove the halibut and keep warm.

Do not wipe out the saute pan. Add the garlic and saute for 30 seconds. Add the chicken stock and cook until slightly reduced, about 2 minutes. Whisk in the butter and mustard. Add the tomatoes and cook for 1 minute.

Remove the sauce from the heat and divide between the 2 halibut filets. Garnish with red onions if desired.

Nutritional Information

Pan Seared Halibut with Cherry Tomatoes and Mustard Sauce (per serving)

  • Calories 258
  • Protein 20g
  • Carbs 21.7g
  • Fiber 2.8g
  • Saturated Fat 5.2g
  • Cholesterol 57.6mg
  • Sugar 5.7g

Author Information

Mary Keelan Williams
Mary Keelan Williams's picture

Mary Keelan Williams is the author of the cooking blog Skinny Decadence and holds a degree in the culinary arts. Due to her 25 years as a flight attendant, she brings a global flair to her creative fusion recipes.

Last seen: Never ago
Joined: 09/14/2015 - 13:46