Pan Seared Halibut
Pan Seared Halibut - Fish and fresh vegetables with spicy sauce
Healthy, because
Even smarter
Nutritional values
The tasty fish contains hardly any fat, but plenty of other vitamins and minerals. The most important one is vitamin D, which is needed for bone formation. Just one portion of this dish covers your daily requirement for vitamin D.
Cut the carbs in this dish by simply leaving out the toast.
(Percentage of daily recommendation)
| Calorie | 466 cal. | (22 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 9.6 μg | (48 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.3 mg | (136 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,133 mg | (28 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 73 μg | (37 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 391 mg | |||
| Cholesterol | 61 mg |
Ingredients
- Ingredients
- 1 red Bell pepper
- 1 Beefsteak tomato
- 1 large red chili pepper
- 3 Tbsps Walnut
- 1 slice Whole Grain Toast
- 1 Lime
- 3 Tbsps Tomato paste
- 5 Tbsps olive oil
- salt
- peppers
- 4 ozs green Olives (with pits)
- 2 onions
- 2 Zucchini
- 5 stalks parsley
- 22 ozs Halibut fillet (each about 6 oz.)
- Pastry flour
Kitchen utensils
Preparation steps
Rinse bell pepper, tomato, and chile and wipe dry. Place bell pepper on a baking sheet and roast in a preheated oven at 425°F until blackened and blistered, about 20 minutes, turning frequently.
After bell pepper has roasted for 5 minutes, add tomato and chile to baking sheet and continue roasting.
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.
Halve chile pepper lengthwise and remove seeds.
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.
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.)
Remove olive pits and discard. Peel the onions and cut into thin rings.
Rinse zucchini, wipe dry and cut into approximately 1/4-inch cubes. Rinse parsley, shake dry, and pluck leaves. Reserve some parsley for garnish and coarsely chop the rest.
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.
In another skillet, heat remaining oil and cook the zucchini cubes over high heat, stirring continuously.
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.
