Freshly Cooked Halibut
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
1119
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,119 cal. | (53 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 97 g | (84 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin K | 80 μg | (133 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 22.4 mg | (187 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 19.7 μg | (44 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 1,480 mg | (37 %) | ||
| Calcium | 485 mg | (49 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 98 μg | (49 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 46.2 g | |||
| Uric acid | 315 mg | |||
| Cholesterol | 207 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- For Marinade
- 6 Tbsps olive oil
- 1 tsp dried Basil
- 1 clove garlic cloves (minced or pressed)
- 1 tsp salt
- freshly ground Black pepper (to taste)
- 2 tsps chopped, fresh parsley
- 1 Tbsp fresh lemon juice
- 2 medium Halibut fillet (175 g | 6 oz)
- For Vegetables and Cream Sauce
- 2 Tbsps butter
- 1 red Bell pepper (washed and deseeded; diced)
- 6 shallots (peeled and halved)
- 1 cup fresh Mushrooms (cleaned and sliced)
- 2 tsps fresh parsley (chopped)
- ¼ cup butter
- 1 tsp garlic powder
- ½ cup cream cheese (1/2 package)
- 1 cup milk
- ¾ cup Parmesan (grated)
- freshly ground Black pepper (to taste)
Preparation
Kitchen utensils
1 Baking sheet, 1 Aluminum foil, 1 Cutting board, 1 Small knife, 1 Kitchen towel, 1 Tablespoon, 1 Bowl, 1 kleine Non-stick pan, 1 Wooden spoon, 1 große Non-stick pan, 1 großer Pot, 1 Garlic press, 1 Sieve, 1 Measuring cups
Preparation steps
1.
For Fish:
2.
Combine olive oil, basil, garlic, salt, pepper, parsley and lemon juice in a stainless steel or glass bowl.
3.
Place halibut in a resealable plastic bag, and pour the marinade over the fish. Seal the bag and place in the refrigerator for 1 hour, turning occasionally.
4.
Preheat the grill and lightly oil grate.
5.
Drain any excess marinade from halibut. Grill halibut in a fish pan or directly on grill for 5 minutes per side or until fish is easily flaked with a fork. Do not overcook.
6.
For Creamed Vegetables:
7.
Melt 2 tablespoons butter in non-stick skillet over medium heat. Add peppers, shallots, mushrooms, and parsley. Saute until softened. Set aside.
8.
Melt 1/4 cup butter in a small non-stick saucepan over medium heat. Add garlic powder and cream cheese, whisk until smooth. Add milk gradually, making sure to smooth out any lumps. Stir in Parmesan and pepper. Remove from heat when sauce reaches the desired consistency. If sauce is too thick, thin with a small amount of milk. Toss with vegetables.
9.
Transfer to plates - arrange halibut on top of vegetables. Serve.
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