Low-Carb Dinner

Halibut with Almond Crust

and Cherry Tomatoes
4.133335
Average: 4.1 (30 votes)
(30 votes)
Halibut with Almond Crust

Halibut with Almond Crust - Simple and quick, but classy enough for guests

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
396
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie396 kcal(19 %)
Protein39 g(40 %)
Fat22 g(19 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.5 μg(8 %)
Vitamin E9.9 mg(83 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.1 mg(93 %)
Vitamin B₆0.6 mg(43 %)
Folate83 μg(28 %)
Pantothenic acid1 mg(17 %)
Biotin16.4 μg(36 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C43 mg(45 %)
Potassium1,083 mg(27 %)
Calcium135 mg(14 %)
Magnesium174 mg(58 %)
Iron3.4 mg(23 %)
Iodine218 μg(109 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.9 g
Uric acid261 mg
Cholesterol90 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 onion (diced)
2 cloves garlic (finely diced)
1 small lemon
2 tablespoons olive oil
12 ounces cherry tomatoes
¼ cup dry white wine (or vegetable broth)
4 tablespoons ground almonds
1 pinch dried thyme
salt
peppers
4 Halibut fillet (about 3-4 ounces each)
1 bunch parsley
How healthy are the main ingredients?
tomatoalmondolive oilparsleygarlicthyme
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Casserole dish, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Fine grater, 1 Slotted spatula, 1 Lid

Preparation steps

1.
Halibut with Almond Crust preparation step 1

Peel and finely chop onion and garlic. Wash the lemon, dry, and zest. Set aside.

2.
Halibut with Almond Crust preparation step 2

In a skillet, sauté onion and garlic until translucent in 1 tablespoon oil.

3.
Halibut with Almond Crust preparation step 3

Wash the tomatoes and add to the pan. Saute for about 2 minutes.

4.
Halibut with Almond Crust preparation step 4

Deglaze with wine or vegetable broth. Cover and simmer until slightly thickened, about 10 minutes on low heat.

Preheat the oven to 400°F

5.
Halibut with Almond Crust preparation step 5

Meanwhile mix ground almonds with thyme and lemon zest. Lightly season with salt and pepper. 

6.
Halibut with Almond Crust preparation step 6

Rinse fish fillets, pat dry and sprinkle with salt. On one side only, press each fillet in the seasoning mix.

7.
Halibut with Almond Crust preparation step 7

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.

8.
Halibut with Almond Crust preparation step 8

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.