EatSmarter exclusive recipe

Grilled Halibut

with Miso Soup
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Grilled Halibut

Grilled Halibut - Indulgence in fine Asian cuisine: Delicate fish in a spicy vegetable broth

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
216
calories
Calories

Healthy, because

Even smarter

Nutritional values

One portion covers over 100 percent of the daily requirement of vitamin D, with niacin it is 80 percent and with biotin 40 percent. While vitamin D is essential for calcium absorption, transport and incorporation into the skeleton, niacin and biotin boost the metabolism. The latter also belong to the group of beauty vitamins.

In Asia, shiitake has been valued for thousands of years. Not only because of its aromatic taste, but also as a vital and healing mushroom. The numerous positive effects have now been scientifically proven for the most part. However, other edible mushrooms are also very healthy and are suitable as an alternative if you cannot get the rather rare exotic mushroom.

1 serving contains
(Percentage of daily recommendation)
Calorie216 kcal(10 %)
Protein34 g(35 %)
Fat5 g(4 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.6 mg(75 %)
Vitamin D8.7 μg(44 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.3 mg(103 %)
Vitamin B₆0.5 mg(36 %)
Folate63 μg(21 %)
Pantothenic acid1.7 mg(28 %)
Biotin14 μg(31 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C9 mg(9 %)
Potassium509 mg(13 %)
Calcium103 mg(10 %)
Magnesium78 mg(26 %)
Iron2.4 mg(16 %)
Iodine68 μg(34 %)
Zinc1.3 mg(16 %)
Saturated fatty acids0.7 g
Uric acid312 mg
Cholesterol49 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
6 shiitake mushrooms
1 small carrot (about 80 grams)
1 small stalk Leeks (about 100 grams)
2 Halibut fillet (each about 130 grams)
1 teaspoon sesame oil
1 ½ cups Vegetable broth
1 tablespoon red Miso paste
1 sheet Nori seaweed
How healthy are the main ingredients?
Leeksesame oilshiitake mushroomcarrot
Preparation

Kitchen utensils

1 Cutting board, 1 Brush, 1 Small knife, 1 Peeler, 1 Stainless steel pot, 1 Grill pan, 1 Ladle, 1 Measuring cups, 1 Slotted spatula, 1 Bowl, 1 Tablespoon, 1 Paper towel

Preparation steps

1.
Grilled Halibut preparation step 1

Clean shiitake mushrooms with a brush or paper towel. Remove the stems and cut the tops into thin slices.

2.
Grilled Halibut preparation step 2

Rinse carrot, peel and cut into very fine strips.

3.
Grilled Halibut preparation step 3

Rinse leek, trim and cut only the white part into very thin slices.

4.
Grilled Halibut preparation step 4

Rinse fish fillets, pat dry with paper towels and sprinkle with sesame oil.

5.
Grilled Halibut preparation step 5

Heat a grill pan and grill the fish on each side for 3-4 minutes.

6.
Grilled Halibut preparation step 6

Boil broth in a pot. Add mushrooms, leek and carrot and cook 4 minutes.

7.
Grilled Halibut preparation step 7

Remove 100 ml (approximately 1/4 cup plus 2 tablespoons) of the broth and mix in a bowl with the miso paste.

8.
Grilled Halibut preparation step 8

Stir mixture back into the broth and heat, but do not allow it to boil.

9.
Grilled Halibut preparation step 9

Place broth in soup plates. Crumble over nori seaweed. Set grilled fish on top and serve immediately.