Halibut with Vegetables
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
345
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 345 cal. | (16 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 8.1 μg | (41 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 36.4 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 19 mg | (158 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 154 μg | (51 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 215 mg | (226 %) | ||
| Potassium | 1,431 mg | (36 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 67 μg | (34 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 330 mg | |||
| Cholesterol | 39 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 650 grams Halibut fillet
- 1 Tbsp lemon juice
- 1 bunch scallions
- 2 green Bell pepper
- 1 Red Bell pepper
- 500 grams Tomatoes
- 1 Tbsp small Caper
- 40 grams pitted green Olives
- ½ cup dry white wine
- 4 Tbsps olive oil
- salt
- freshly ground peppers
- parsley
Preparation steps
1.
Season the fish with salt and pepper and sprinkle with lemon juice.
2.
Rinse bell pepper, trim, cut in half, remove seeds, remove ribs and dice.
3.
Rinse the tomatoes, trim, quarter, core and cut into cubes.
4.
Rinse scallions, trim and cut into rings. Chop thicker pieces smaller. Set aside the greens.
5.
Cut olives into slices. Set aside 1 tablespoon.
6.
Sauté the vegetables and olives in a large pan in oil for 2-3 minutes while stirring and season with salt and pepper. Then add the wine, put the halibut on the vegetables, cover and cook over low heat on the stove for 10-15 minutes.
7.
To serve, sprinkle with capers, remaining olive slices, scallion greens and parsley leaves.
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