Halibut from the Oven
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.
(Percentage of daily recommendation)
| Calorie | 466 cal. | (22 %) | ||
| Protein | 68 g | (69 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 16 μg | (80 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 23.1 mg | (193 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,084 mg | (27 %) | ||
| Calcium | 193 mg | (19 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 113 μg | (57 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 600 mg | |||
| Cholesterol | 101 mg |
Ingredients
- Ingredients
- 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
- salt
- peppers
- 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
Preparation steps
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.
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.
Rinse halibut in cold water and drain on a paper towel.
Rinse leeks, trim, cut into rings and place in a sealable roasting pan that is large enough for the fish.
Sprinkle fish with salt and a little lime juice and place with the dark side up on the leeks.
Rinse tomatoes, cut out stems, cut in half and spread around the fish. Then pour the warm, spiced coconut milk over everything.
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.
Meanwhile, toast coconut in a dry pan until light brown.
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.