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EatSmarter exclusive recipe

Pan-Fried Halibut

with Pepper Sauce and Zucchini
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Pan-Fried Halibut

Pan-Fried Halibut - Fish and fresh vegetables with spicy sauce

Difficulty:
moderate
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
466
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie466 kcal(22 %)
Protein45 g(46 %)
Fat24 g(21 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.3 mg(38 %)
Vitamin D9.6 μg(48 %)
Vitamin E9.9 mg(83 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.3 mg(136 %)
Vitamin B₆0.8 mg(57 %)
Folate107 μg(36 %)
Pantothenic acid1 mg(17 %)
Biotin13.7 μg(30 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C77 mg(81 %)
Potassium1,133 mg(28 %)
Calcium152 mg(15 %)
Magnesium136 mg(45 %)
Iron4.9 mg(33 %)
Iodine73 μg(37 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.1 g
Uric acid391 mg
Cholesterol61 mg
Development of this recipe:

Ingredients

for
4
servings
1
red Bell pepper (about 200 grams)
1
1
large red Chile pepper
50 grams
1 slice
1
3 tablespoons
5 tablespoons
100 grams
green Olives (with pits)
2
Onions (about 100 grams)
2
Zucchini (about 500 grams)
5 sprigs
640 grams
Halibut fillet (each about 160 grams)
Preparation

Kitchen utensils

1 Skillet, 1 Small skillet, 1 Baking sheet, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Slotted spatula, 1 Immersion blender, 1 deep bowl, 1 Citrus juicer, 1 Large knife, 1 Plate

Preparation steps

1.
Pan-Fried Halibut preparation step 1

Rinse bell pepper, tomato and chile and wipe dry. Place bell pepper on a baking sheet and roast in preheated oven at 225°C  (fan 200°C, gas: mark 3-4) (approximately 425°F) until blackened and blistered, about 20 minutes, turning frequently.

2.
Pan-Fried Halibut preparation step 2

After bell pepper has roasted for 5 minutes, add tomato and chile to baking sheet and continue roasting.

3.
Pan-Fried Halibut preparation step 3

Remove baking sheet from oven. Cover vegetables with a damp kitchen towel and let stand for 10 minutes, then rub off skins. Cut bell pepper and tomato into quarters and remove the stem and seeds.

4.
Pan-Fried Halibut preparation step 4

Halve chile pepper lengthwise and remove seeds.

5.
Pan-Fried Halibut preparation step 5

Toast walnuts in a small dry pan and let cool slightly. Remove crust from wheat toast and cut into small cubes. Squeeze juice from lime.

6.
Pan-Fried Halibut preparation step 6

Combine pepper, tomato and chile with toast, walnuts, tomato paste and 2 tablespoons lime juice in a tall vessel. Purée with an immersion blender, gradually adding 3 tablespoons olive oil. Season with salt and pepper. (Sauce can be refrigerated up to a day. Bring to room temperature before serving.)

7.
Pan-Fried Halibut preparation step 7

Remove olive pits and discard. Peel the onions and cut into thin rings.

8.
Pan-Fried Halibut preparation step 8

Rinse zucchini, wipe dry and cut into 5 mm (approximately 1/4-inch) cubes. Rinse parsley, shake dry and pluck leaves. Reserve some parsley for garnish and coarsely chop the rest.

9.
Pan-Fried Halibut preparation step 9

Rinse halibut fillets, pat dry and season with salt and pepper. Dust fish in flour and shake off excess. Heat 1 tablespoon oil in a skillet. Cook fish over medium heat for 3-4 minutes on each side.

10.
Pan-Fried Halibut preparation step 10

In another skillet, heat remaining oil and cook the zucchini cubes over high heat, stirring continuously.

11.
Pan-Fried Halibut preparation step 11

After 2 minutes, reduce heat, add onions and cook for 4 minutes, stirring frequently. Add olives and parsley. Season with pepper and a little salt. Add olive oil to taste. Divide fish, vegetables and pepper sauce among plates, garnish with parsley and serve. 

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