Baked Halibut with Leek

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Baked Halibut with Leek

Baked Halibut with Leek - Fish with cheese? It's a surprisingly delicious combination

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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
370
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie370 cal.(18 %)
Protein47 g(48 %)
Fat18 g(16 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3.8 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D9.4 μg(47 %)
Vitamin E3.9 mg(33 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin22.1 mg(184 %)
Vitamin B₆1.2 mg(86 %)
Folate160 μg(53 %)
Pantothenic acid0.9 mg(15 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C35 mg(37 %)
Potassium1,328 mg(33 %)
Calcium239 mg(24 %)
Magnesium84 mg(28 %)
Iron2.4 mg(16 %)
Iodine128 μg(64 %)
Zinc2 mg(25 %)
Saturated fatty acids6.2 g
Uric acid434 mg
Cholesterol65 mg

Ingredients

for
4
Ingredients
2 Leeks (500 grams)
150 milliliters Vegetable broth
1 Tbsp olive oil
salt
freshly ground peppers
750 grams Halibut fillet
1 ball Mozzarella (125 grams)
60 grams sun-dried Tomatoes (packed in oil)
2 Tbsps Caper (40 grams)
3 stalks Lemon balm (or basil)
How healthy are the main ingredients?
Tomatoolive oilLeeksaltMozzarella

Preparation steps

1.

Cut leeks in half lengthwise, then wash well, dry, trim and cut into 6-8 cm (approximately 3-inch) long pieces. Place leeks in a casserole dish and pour about half of broth over top. Drizzle with olive oil and season with salt and pepper. Bake in preheated oven at 225°C (approximately 450°F) for about 5 minutes.

2.

Meanwhile, rinse halibut under cold water, pat dry and divide into 4 equal pieces.

3.

Cut mozzarella into slices. Drain tomatoes, taking care to reserve 2 tablespoons oil. Coarsely chop tomatoes and capers. Rinse basil, shake dry, reserve a handful of small leaves for garnish and chop the rest.

4.

Mix tomatoes, capers and chopped basil in a bowl with reserved tomato oil.

5.

Remove leeks from the oven and stir. Place fish fillets on leeks. Cover with broth and season with salt and pepper.

6.

Top fish with mozzarella and tomato mixture. Bake for 10 minutes, until fish is cooked through and cheese is melted. Sprinkle with reesrved basil leaves and serve immediately.