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
- 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.
Spring Cookbooks
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
