Baked Halibut and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 383 cal. | (18 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 8.8 μg | (44 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 451.4 μg | (752 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.3 mg | (178 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 250 μg | (83 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 145 mg | (153 %) | ||
| Potassium | 1,927 mg | (48 %) | ||
| Calcium | 185 mg | (19 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 79 μg | (40 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 435 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 200 grams Cauliflower
- 200 grams small Tomatoes
- 200 grams Spinach
- 2 Tbsps olive oil
- 1 tsp Cumin
- 2 garlic cloves
- 2 Tbsps chopped parsley
- 350 grams Halibut fillet
- 1 Tbsp lemon juice
- salt
- freshly ground peppers
- 1 Tbsp butter
Preparation steps
Rinse cauliflower and cut smaller if necessary.
Rinse tomatoes and cut into eighths.
Rinse spinach and tear smaller.
Peel garlic and cut into slices.
Blanch cauliflower in boiling salted water for about 7 minutes. Remove, rinse in cold water and drain. Heat the oil in a pan. Add cauliflower and season with salt, pepper and cumin. Add spinach and cook. Add the tomatoes, briefly heat and season to taste.
Cut fish fillets into serving pieces, drizzle with lemon juice and season with salt and pepper. Sauté in hot butter on both sides for about 1 minute. Remove. Place with the vegetables in an ovenproof pan and bake at 0°C (approximately °F) for about 15-20 minutes until done. Cook garlic in butter and stir in the parsley.
To serve, transfer to plates. Garnish the fish with the garlic and parsley mixture.
