Halibut in Brown Butter with Capers

Why This Works for Intermittent Fasting

Halibut is a lean, dense white fish that delivers a high protein yield for relatively few calories, making it easy to feel satisfied without overshooting your eating window. The brown butter and capers add fat and briny flavor without any carbohydrates, so this plate fits comfortably at the end of a longer fast when a filling, low-carb meal helps stabilize blood sugar and extend satiety into the next fasting period.

Ingredients

• 2 halibut fillets (about 180g each), skin removed
• Salt and black pepper, to taste
• 1 tablespoon olive oil
• 4 tablespoons unsalted butter
• 2 tablespoons capers, drained
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh parsley, chopped
• Lemon wedges, to serve

Instructions

1. Pat the halibut fillets dry with paper towels and season both sides generously with salt and pepper.
2. Heat the olive oil in a large skillet over medium-high heat until shimmering.
3. Add the halibut and sear for 4–5 minutes per side, until golden and just cooked through (internal temperature of 130–135°F / 54–57°C). Transfer to plates and tent loosely with foil.
4. Wipe out the skillet, reduce heat to medium, and add the butter.
5. Cook the butter, swirling the pan constantly, until it turns golden-brown and smells nutty, 2–3 minutes — watch closely so it doesn't burn.
6. Remove from heat and stir in the capers, lemon juice, and parsley.
7. Spoon the brown butter and capers over the halibut immediately and serve with lemon wedges.

Nutrition Per Serving

Fasting Compatibility

This recipe fits well as the closing meal for a 16:8 or 18:6 eating window, and its low carbohydrate content makes it a solid choice for breaking a longer 24-hour or 36-hour fast without spiking blood sugar.

Related Recipes

• Baked Salmon with Dill and Capers
• Swordfish with Lemon Caper Sauce
• Monkfish in Coconut Cream with Ginger

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.