Guilt-Free Delicacy

Pan Seared Halibut

with Pepper Sauce and Zucchini
4.375
Average: 4.4 (8 votes)
(8 votes)
Pan Seared Halibut

Pan Seared Halibut - Fish and fresh vegetables with spicy sauce

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Health Score:
9,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
466
calories
Calories

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.  

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:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 red Bell pepper
1 Beefsteak tomato
1 large red chile pepper
3 tablespoons Walnut
1 slice Whole Grain Toast
1 Lime
3 tablespoons Tomato paste
5 tablespoons olive oil
salt
peppers
4 ounces green Olives (with pits)
2 onions
2 zucchini
5 stalks parsley
22 ounces Halibut fillet (each about 6 oz.)
Pastry flour
How healthy are the main ingredients?
OliveWalnutTomato pasteolive oilLimesalt
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 Seared Halibut preparation step 1

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.

2.
Pan Seared Halibut preparation step 2

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

3.
Pan Seared 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 Seared Halibut preparation step 4

Halve chile pepper lengthwise and remove seeds.

5.
Pan Seared 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 Seared 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 Seared Halibut preparation step 7

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

8.
Pan Seared Halibut preparation step 8

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.

9.
Pan Seared 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 Seared Halibut preparation step 10

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

11.
Pan Seared 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.