Baked Halibut with Arugula Salsa Verde

Gluten Free
Dairy Free
Low Fod Map
Health score
53%
Baked Halibut with Arugula Salsa Verde
575 min.
4
348kcal

Suggestions

Ingredients

  • cup arugula finely chopped
  • 0.8 teaspoon pepper black freshly ground
  • 0.3 cup capers rinsed drained
  • tablespoons chives fresh chopped
  • 0.7 cup flat-leaf parsley fresh finely chopped
  • tablespoons flat-leaf parsley fresh finely chopped
  • 24 ounce pacific halibut filets thick
  • 0.5  juice of lemon fresh ( 2 tablespoons lemon juice)
  • 0.8 teaspoon kosher salt 
  • teaspoon kosher salt 
  • servings lemon wedges for garnish, optional
  •  lemon zest 
  • teaspoon lemon zest 
  • 0.3 cup olive oil 
  • tablespoons olive oil extra-virgin
  • 0.5 teaspoon pepper dried red crushed

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Position an oven rack in the center of the oven. Preheat the oven to 375 degrees F.
  2. Mix the chives, parsley and lemon zest in a small bowl. Cover and chill. This can be prepared 4 hours ahead, but keep chilled.
  3. For the baked halibut: Coat the halibut fillets all over with the olive oil.
  4. Place the fish on a rimmed baking sheet.
  5. Sprinkle with the salt, pepper and chive-lemon topping, pressing slightly to adhere.
  6. Bake the fish just until opaque in the center, 9 to 10 minutes.
  7. Transfer 1 fish fillet to each of 4 plates. Spoon the Arugula Salsa Verde alongside.
  8. Serve with the lemon wedges, if using.
  9. Stir the arugula, parsley, olive oil, capers, lemon juice, lemon zest, salt and red pepper together in a small bowl. Cover and chill. The salsa can be prepared 4 hours ahead, but let it stand at room temperature 1 hour before serving.

Nutrition Facts

Calories348kcal
Protein37.41%
Fat59.62%
Carbs2.97%

Properties

Glycemic Index
62.13
Glycemic Load
0.22
Inflammation Score
-9
Nutrition Score
26.963043482407%

Flavonoids

Eriodictyol
0.4mg
Hesperetin
0.82mg
Naringenin
0.06mg
Apigenin
25.87mg
Luteolin
0.18mg
Isorhamnetin
0.32mg
Kaempferol
16.44mg
Myricetin
1.79mg
Quercetin
19.4mg

Nutrients percent of daily need

Calories:348.25kcal
17.41%
Fat:23.06g
35.48%
Saturated Fat:3.39g
21.17%
Carbohydrates:2.58g
0.86%
Net Carbohydrates:1.28g
0.47%
Sugar:0.5g
0.56%
Cholesterol:83.35mg
27.78%
Sodium:1448.8mg
62.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.56g
65.11%
Vitamin K:221.35µg
210.81%
Selenium:77.83µg
111.19%
Vitamin B3:11.37mg
56.86%
Vitamin D:7.99µg
53.3%
Vitamin B6:0.96mg
48.17%
Phosphorus:415mg
41.5%
Vitamin B12:1.87µg
31.18%
Vitamin E:4.31mg
28.75%
Vitamin A:1401.51IU
28.03%
Vitamin C:22.61mg
27.41%
Potassium:852.38mg
24.35%
Magnesium:53.36mg
13.34%
Folate:48.85µg
12.21%
Iron:1.52mg
8.47%
Vitamin B1:0.1mg
6.95%
Vitamin B5:0.68mg
6.82%
Manganese:0.12mg
6.18%
Copper:0.12mg
5.76%
Zinc:0.83mg
5.55%
Vitamin B2:0.09mg
5.26%
Fiber:1.3g
5.19%
Calcium:48.71mg
4.87%