This baked halibut recipe is a deliciously light and healthy keto dinner idea. It’s topped with lemon and garlic for a bright, fresh flavor. Baked in the oven, this succulent fish takes less than 20 minutes to make!
In the hustle and bustle of daily life, fast and easy recipes like this Baked Halibut come in handy. It looks and tastes like a gourmet meal, but it takes only moments to make. We all know fish is good for us and when it’s this flavorful, it’s easy to make the healthy choice. I have a tough time getting my kids to eat fish. So I have to be creative in how I cook it and it has to be really, really good. When it’s done well, we all dig in with gusto and no one complains. And I am happy to report that this is one such meal. Pair it with some Cauliflower Risotto and you might just think you’re at a fancy restaurant!
Why you need to try this recipe
Halibut is a wonderful, meaty fish, rich in nutrients and vital Omega 3 fatty acids. Because it’s so highly prized for its flavor, it can be on the expensive side. So you want to make the most of it, and Lemon Garlic Baked Halibut lives up to the promise. Oven baking is a great way to serve up halibut filets. It’s simple and straightforward, and makes less of a mess than pan-frying. The lemon garlic topping adds a bright, refreshing flavor to the mild white flesh. I adapted the topping from my Greek Lemon Chicken recipe. The moment I created it, I knew I had a winner on my hands that could be used in many different dishes. There’s no need to marinate the fish or do any advance prep work. Simply whisk the topping ingredients in a bowl, spread over the fish, and let your oven do the rest of the work.
- Halibut filets: I used halibut that I purchased on sale through Sizzlefish. I always wait for a sale since halibut can be very expensive. But you can also use cod or sablefish for a less expensive option. Opt for wild caught whenever possible.
- Olive oil: I use extra virgin olive oil as the basis of the topping. But you could use other oils or fats, like avocado oil, coconut oil, or butter.
- Lemon: Using both the zest and juice of the lemon gives this baked halibut a bright, fresh flavor.
- Parsley: Use fresh parsley for the best color and flavor.
- Garlic: You can use as much fresh garlic as you want. I think 4 cloves is about right. I like to use a garlic press to get it really finely crushed.
- Dijon mustard: Mustard acts as an emulsifier, allowing the oil to blend well with the lemon juice.
- Paprika: The paprika in this recipe really just adds a little color to the baked fish.
- Cherry tomatoes: This is entirely optional, but adding a few halved cherry tomatoes adds a nice colourful touch.
- Salt and pepper
Step by step directions
1. Prepare the topping: In a medium bowl, whisk together the olive oil, lemon zest, lemon juice, parsley, garlic, mustard, salt, pepper, and paprika.
2. Spread over fish: Place the halibut in the prepared baking dish, skin-side down. Spread the olive oil mixture evenly over the tops of the fish.
3. Bake: Place in a 425F oven and bake 6 to 9 minutes, depending on the thickness of the filets. Then turn on the broiler for one minute to lightly brown the top. The fish should flake easily with a fork when done. Yes, it really is THAT easy to make this delicious baked halibut.
As with any fish, it’s important not to overcook the halibut. Be mindful of how thick your filets are, as that will determine the overall cooking time. I found that 7 minutes of baking and 1 minute under the broiler was perfect for 1-inch filets. Thicker cuts will require more time. Always test doneness by flaking the fish lightly with a fork. The ends will cook faster so try flaking in the center of the thickest filet. If the flesh is opaque and flakes easily, it’s ready. Halibut is highly prized, and as such, is also relatively expensive. I only ever purchase it when I see a sale. But you can easily sub another mild, firm white fish such as cod and get wonderful results. Cod cooks at about the same rate as halibut so it’s a good option for this recipe.
If you prefer to test the internal temperature of the fish, look for it to reach 130 to 135F on an instant read thermometer. That should be a good temperature for flaky but firm halibut.
Halibut is an excellent source of protein and healthy fats, make it perfect for the keto diet. This baked halibut recipe has 4g of carbohydrate and 0.5 g of fiber per serving.
Store any leftovers in a covered container in the fridge for 3 to 4 days. Reheat very gently to avoid over-cooking. I recommend allowing it to come to room temperature, then warming in a 300ºF oven.
Best Fish for a Keto Diet | Keto Fish Benefits | The Simple Approach- Thomas DeLauer
FAQ
Is halibut a good fish for keto?
What seafood on keto?
How is halibut supposed to be cooked?
How much is a serving of halibut?
Is Halibut keto friendly?
Halibut is a firm, white, and mild-flavored fish. The crispy Parmesan crust complements the texture and flavor of halibut perfectly, giving you a delicious low-carb dish. Other good fish options for this recipe include flounder, turbot, striped bass, haddock, and cod, so you can make this keto-friendly meal your way.
Can you eat pistachios on keto?
Pistachios can be eaten in small amounts in a ketogenic diet despite being one of the more carbohydrate heavy nuts. Pistachios contain about 5 grams of net carbohydrates per ounce(about 48 pistachios). Pistachios are also lower in fat compared to other nuts, clocking in at about 13 grams of fat per ounce. For these reasons, macadamia nuts are a common substitute for pistachios. They contain about 1 gram of net carbohydrate and 21 grams of healthy fats per ounce(about 11 macadamia nuts). Pistachios, in comparison, would be a more filling, lower calorie snack for individuals following a keto diet.
Can you cook Halibut on keto?
Any cooking method you could think of can be used when cooking keto halibut recipes. This includes baking, frying, grilling, and so on. You only need to be careful of using keto-friendly ingredients, such as sugar-free sauces, and replacing white flour with a keto alternative whenever a dish demands some kind of breading. Is halibut a flaky fish?
What to eat with Halibut on a keto diet?
In terms of taste, the lemon-dill beurre blanc sauce is impressive; it brings out the best in the halibut cheeks. As for what side dish you should use, we suggest you skip it entirely or stick to something as simple as possible, such as steamed asparagus stalks. 17. Keto Oven-Baked Halibut Fillet Recipes with Almond Crust