Sauteed Halibut with Zucchini
Sauteed Halibut with Zucchini - The refined blend of herbs and spices makes this dish a very special treat.
Healthy, because
Even smarter
Nutritional values
Sea fish provides plenty of iodine, the trace element so important for the thyroid gland, as well as vasoprotective omega-3 fatty acids. Zucchini belongs to the fast cookers and retains its ingredients such as potassium, iron and vitamin C when sautéed briefly.
When buying dried cranberries, make sure that they are either unsweetened, or sweetened with a healthier sugar alternative, such as apple syrup. Also, choose unsulfured fruit, as the sulfured variety can cause headaches in sensitive individuals.
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.2 μg | (21 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 36.9 μg | (62 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,022 mg | (26 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 433 mg | |||
| Cholesterol | 46 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 organic lemon
- 1 garlic clove
- 1 oz dried Cranberry (2 TBSP)
- 1 oz Caper (2 TBSP)
- 3 Anchovy fillet
- 6 Tbsps olive oil
- salt
- peppers
- Red pepper flakes
- 4 small Zucchini
- ½ bunch mint
- 22 ozs Halibut (4 fish fillets; with skin)
- 1 ½ ozs Shelled pistachio (3 TBSP)
Preparation steps
For the Dressing: Rinse the lemon, dry, grate the zest and squeeze the juice. Peel garlic. Finely chop garlic, cranberries, capers and anchovies. Mix everything with lemon juice and zest and 4 tablespoons oil. Season the dressing with salt, pepper and chili flakes.
Clean the zucchini, wash and cut lengthwise into thin slices. Heat 1 tablespoon oil in a grill pan. Fry zucchini in it for 4 minutes over medium heat, turning. At the same time, wash mint, shake dry and pluck off leaves. Season zucchini with salt and pepper, remove from pan and mix with mint and dressing.
Wash fish fillets, dab dry, salt and pepper. Heat the remaining oil in a frying pan. Fry the fish fillets in it for 2-3 minutes on the skin side until crispy over high heat. Turn and fry the fillets on the other side for 1-2 minutes over medium heat. Coarsely chop the pistachios.
Arrange the zucchini with the fish fillets and sprinkle with pistachios.
