Halibut with Oranges and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 56.2 μg | (94 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 19.7 mg | (164 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,653 mg | (41 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 68 μg | (34 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 420 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 4 Halibut fillet (150 grams each)
- 1 Tbsp lemon juice
- 1 organic Orange
- 2 carrots
- 1 stalk Leeks
- 1 Zucchini
- salt
- 4 bay leaves
- 100 grams fresh Shelled fava bean
- 1 Tbsp butter
- 125 grams Peas (frozen)
- white peppers
- 100 milliliters dry white wine
Preparation steps
Sprinkle fish with lemon juice. Rinse the orange in hot water, wipe dry and cut into slices. Preheat the oven to 200°C (approximately 400°F). Peel carrot and cut into 4 cm long x 5 mm (approximately 1 1/2 x 1/4-inch) thick strips. Rinse leek, trim and cut into rings. Rinse the zucchini, cut off the ends and cut the zucchini into 4 cm long x 5 mm (approximately 1 1/2 x 1/4-inch) thick strips
Pat fish pieces dry, season with salt and cover with 1-2 orange slices and the bay leaves. Tie with kitchen twine. Sauté the beans in butter, add carrot and sauté briefly. Add leek, zucchini and peas, mix well and season with salt and pepper. Pour in the wine and transfer mixture to an oven-proof dish. Arrange fish packets on vegetables and bake in the preheated oven (middle rack) for 10-15 minutes, depending on the thickness of the fish pieces.
