Halibut with Almond Crust
Halibut with Almond Crust - Simple and quick, but classy enough for guests
Healthy, because
Even smarter
Nutritional values
One portion of this recipe contains your daily requirement of iodine. The fish and almonds in this dish also provide plenty of unsaturated fatty acids while the tomatoes contribute cell-protecting substances as well as provitamin A.
You can also use other firm, less expensive, sea fish fillets such as cod or pollack for this recipe.
(Percentage of daily recommendation)
| Calorie | 396 cal. | (19 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin K | 70.6 μg | (118 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 16.4 μg | (36 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,083 mg | (27 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 218 μg | (109 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 261 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 onion (diced)
- 2 cloves garlic cloves (finely diced)
- 1 small lemon
- 2 Tbsps olive oil
- 12 ozs cherry Tomatoes
- ¼ cup dry white wine (or vegetable broth)
- 4 Tbsps ground almonds
- 1 pinch dried thyme
- salt
- peppers
- 4 Halibut fillet (about 3-4 ounces each)
- 1 bunch parsley
Kitchen utensils
Preparation steps
Peel and finely chop onion and garlic. Wash the lemon, dry, and zest. Set aside.
In a skillet, sauté onion and garlic until translucent in 1 tablespoon oil.
Wash the tomatoes and add to the pan. Saute for about 2 minutes.
Deglaze with wine or vegetable broth. Cover and simmer until slightly thickened, about 10 minutes on low heat.
Preheat the oven to 400°F
Meanwhile mix ground almonds with thyme and lemon zest. Lightly season with salt and pepper.
Rinse fish fillets, pat dry and sprinkle with salt. On one side only, press each fillet in the seasoning mix.
Heat the remaining oil in a nonstick pan. Briefly fry fish, coated side down, over medium heat. Place in a baking dish coated side up. Bake in preheated oven at 400° F until golden and cooked through, about 8 minutes.
Wash the parsley, shake dry and chop. Stir into the tomatoes, season with salt and pepper and divide between two plates. Top each with two fish fillets and serve immediately.
