Steamed Halibut over Vegetables
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 24 min.
Ready in
Calories:
230
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 67.3 μg | (112 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.4 mg | (153 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 196 μg | (65 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,052 mg | (26 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 66 μg | (33 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 330 mg | |||
| Cholesterol | 36 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For Sauteed Spring Vegetables
- 16 ozs fresh Asparagus (rinsed and tough ends trimmed)
- 1 Tbsp olive oil
- 1 large, yellow pepper (rinsed; trimmed and cut into strips)
- 1 Red onion (peeled and finely chopped)
- 2 Tbsps dry white wine (may substitute water)
- 1 ½ cups frozen peas (thawed)
- 2 Tbsps freshly snipped Chives (divided)
- 1 Tbsp fresh lemon juice
- For Steamed Fish
- 4 skinless Halibut fillet (about 1-inch thick and 175 g | 6 oz each)
- salt (to taste)
- freshly ground Black pepper (to taste)
- 1 fresh lemon (cut into wedges)
Preparation steps
1.
For Sauteed Spring Vegetables:
2.
Cut the asparagus spears into 3-inch pieces. Set aside.
3.
Heat the oil in a heavy-bottomed skillet or saute pan, set over medium-high heat. Add the pepper strips and saute for about 3 minutes. Add the chopped onion and saute for an additional 2 to 3 minutes. Add the wine and let it simmer for about 1 to 2 minutes, or until reduced by half.
4.
Add the asparagus and saute for 3 to 4 minutes or until bright green and tender crisp. Add the peas, half of the snipped chives and lemon juice; cook for 1 to 2 minutes.
5.
For Steamed Fish:
6.
Meanwhile, place a steamer in a large saucepan. Add just enough water to reach below the steamer basket. Bring water to a boil.
7.
Rinse the fillets under cold running water and pat dry with paper towels. Cut fillets into strips, 1 1/2-inches wide. Season to taste with salt and pepper. Place fish on the steamer, cover, and cook for about 7 minutes, or until the fish is cooked through and flakes easily.
8.
To Serve:
9.
Divide the vegetables and fish between serving plates. Drizzle with lemon to taste and sprinkle with remaining chives. Serve.
