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Ingredients

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Pan Seared Halibut

Pan Seared Halibut

with Pepper Sauce and Zucchini
1 hr 15 min.
Time:
466
calories
Calories:
Health Score:
90 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
OliveWalnutTomato pasteolive oilLimesalt
Preparation
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. 

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie466 cal.(22 %)
Protein45 g(46 %)
Fat24 g(21 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Healthy, because

Healthy, because

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. 

Even smarter

Even smarter

Cut the carbs in this dish by simply leaving out the toast.  

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