EatSmarter exclusive recipe

Halibut from the Oven

with Lime and Tomato
Average: 5 (1 vote)
(1 vote)
Halibut from the Oven

Halibut from the Oven - Brand new and different: Delicate, exotic fish that is fiery hot!

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Health Score:
92 / 100
30 min.
ready in 1 hr
Ready in

Healthy, because

Even smarter

Nutritional values

The fine flatfish supplies plenty of iodine and vitamin D. The otherwise very scarce trace element is needed for the production of thyroid hormones, so that growth, brain functions and energy metabolism can run undisturbed. And vitamin D is essential for the structure and health of bones and teeth.

The vegetables already provide a lot of fibre. If they are not enough, serve brown rice with exotically spiced fish. In contrast to white rice, its grains still have silver skin and sprout. Therefore, it not only provides a higher fibre content, but also more vitamins and minerals.

1 serving contains
(Percentage of daily recommendation)
Calorie466 cal.(22 %)
Protein68 g(69 %)
Fat17 g(15 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.4 mg(50 %)
Vitamin D16 μg(80 %)
Vitamin E4.8 mg(40 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin23.1 mg(193 %)
Vitamin B₆1.1 mg(79 %)
Folate96 μg(32 %)
Pantothenic acid1.2 mg(20 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C38 mg(40 %)
Potassium1,084 mg(27 %)
Calcium193 mg(19 %)
Magnesium117 mg(39 %)
Iron3.4 mg(23 %)
Iodine113 μg(57 %)
Zinc2 mg(25 %)
Saturated fatty acids7.9 g
Uric acid600 mg
Cholesterol101 mg
Development of this recipe:


1 Lime
1 green chili pepper
2 garlic cloves
1 ¾ cups Coconut milk (9% fat)
¾ cup fish stock
1 Tbsp Curry powder
2 Tbsps olive oil
1 Halibut (ready to cook, about 2.5 kg)
2 stalks Leeks (about 200 grams)
8 Tomatoes (500 grams)
2 Tbsps Shredded coconut
½ bunch cilantro
How healthy are the main ingredients?
olive oilLimegarlic clovesaltLeekTomato

Kitchen utensils

1 Small pot, 1 Small skillet, 1 Roasting pan, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Fine grater, 1 Citrus juicer, 1 Kitchen towel, 1 Lid, 1 Wooden spoon

Preparation steps

Halibut from the Oven preparation step 1

Rinse lime in hot water, wipe dry and finely grate the peel. Squeeze lime and set aside the juice. Halve chile pepper, remove the seeds, rinse and finely chop. Peel garlic and finely chop.

Halibut from the Oven preparation step 2

Bring lime zest, chile pepper and garlic to a boil in a pot with coconut milk, fish stock, curry powder and olive oil. Season with salt and pepper and set aside.

Halibut from the Oven preparation step 3

Rinse halibut in cold water and drain on a paper towel.

Halibut from the Oven preparation step 4

Rinse leeks, trim, cut into rings and place in a sealable roasting pan that is large enough for the fish.

Halibut from the Oven preparation step 5

Sprinkle fish with salt and a little lime juice and place with the dark side up on the leeks.

Halibut from the Oven preparation step 6

Rinse tomatoes, cut out stems, cut in half and spread around the fish. Then pour the warm, spiced coconut milk over everything.

Halibut from the Oven preparation step 7

Place the lid on the roasting pan and bake the fish in a preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) until skin comes off easily, about 35 minutes.

Halibut from the Oven preparation step 8

Meanwhile, toast coconut in a dry pan until light brown.

Halibut from the Oven preparation step 9

Rinse cilantro, shake dry, pluck leaves and chop coarsely. At the end of cooking sprinkle cilantro and coconut over the fish and add to the roasting pan. Heat for 2 minutes in the oven, so the flavor can develop. Serve immediately with rice, if desired.