Baked Halibut with Zucchini, Olives, Tomatoes and Oranges

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
69%
Baked Halibut with Zucchini, Olives, Tomatoes and Oranges
25 min.
2
206kcal

Suggestions


Indulge in a delightful culinary experience with our Baked Halibut with Zucchini, Olives, Tomatoes, and Oranges. This vibrant dish not only tantalizes your taste buds but also promotes a healthy lifestyle, making it an ideal choice for lunch or dinner. With a health score of 69, it’s gluten-free, dairy-free, and low FODMAP, ensuring that it caters to various dietary needs without compromising on flavor.

Imagine the succulent halibut fillets, perfectly seasoned with a hint of cinnamon, nestled among a colorful medley of fresh zucchini, briny kalamata olives, and juicy tomatoes. The addition of sweet orange slices and aromatic thyme elevates this dish, creating a symphony of flavors that dance on your palate. Ready in just 25 minutes, this recipe is perfect for busy weeknights or when you want to impress guests with minimal effort.

Not only is this dish a feast for the senses, but it also boasts a low caloric count of just 206 kcal per serving, making it a guilt-free indulgence. The combination of protein, healthy fats, and wholesome vegetables ensures that you’re nourishing your body while enjoying a delicious meal. So, gather your ingredients and get ready to bake your way to a healthy and satisfying dinner that everyone will love!

Ingredients

  • 12 oz pacific halibut filets fresh cut into 2 pieces
  • 0.3 teaspoon ground cinnamon 
  • serving salt and pepper freshly ground to taste
  • cup to 3 sized squashes yellow coarsely chopped
  • 0.3 cup kalamata olives pitted halved
  • 0.3 cup canned tomatoes diced organic drained (from 14.5-oz can)
  • tablespoons chicken stock see 
  • slices orange sections 
  • sprigs thyme sprigs fresh

Equipment

  • baking sheet
  • baking paper
  • oven
  • aluminum foil

Directions

  1. Heat oven to 400°F.
  2. Cut 2 (16-inch) squares cooking parchment paper or foil.
  3. Season both sides of fish with cinnamon, salt and pepper; place 1 piece each onto middle of parchment paper. For each piece, top with half the zucchini, olives and tomatoes; season with a pinch more salt and pepper.
  4. Pour 1 tablespoon stock over each, then top with half the orange slices and thyme.
  5. To make packets, roll and crimp opposite sides of parchment paper together over fish and vegetables, then roll and crimp ends to prevent steam from escaping.
  6. Place packets on cookie sheet.
  7. Bake 12 to 15 minutes or until fish flakes easily with a fork.
  8. Transfer packets to plates for serving.

Nutrition Facts

Calories206kcal
Protein65.36%
Fat23%
Carbs11.64%

Properties

Glycemic Index
106.25
Glycemic Load
1.16
Inflammation Score
-8
Nutrition Score
22.421304402144%

Flavonoids

Hesperetin
0.55mg
Naringenin
0.31mg
Apigenin
0.03mg
Luteolin
0.55mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:205.94kcal
10.3%
Fat:5.23g
8.05%
Saturated Fat:0.93g
5.81%
Carbohydrates:5.96g
1.99%
Net Carbohydrates:3.88g
1.41%
Sugar:3.09g
3.44%
Cholesterol:83.8mg
27.93%
Sodium:538.44mg
23.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.45g
66.91%
Selenium:78.36µg
111.94%
Vitamin B3:12.02mg
60.11%
Vitamin B6:1.12mg
56.01%
Vitamin D:7.99µg
53.3%
Phosphorus:438.8mg
43.88%
Vitamin B12:1.87µg
31.18%
Potassium:1010.23mg
28.86%
Vitamin C:15.09mg
18.29%
Magnesium:59.19mg
14.8%
Vitamin E:2.14mg
14.27%
Manganese:0.23mg
11.73%
Folate:43.05µg
10.76%
Vitamin B2:0.17mg
9.8%
Vitamin B1:0.15mg
9.73%
Fiber:2.07g
8.3%
Vitamin A:411.52IU
8.23%
Copper:0.16mg
7.95%
Vitamin B5:0.77mg
7.69%
Iron:1.18mg
6.53%
Zinc:0.91mg
6.07%
Calcium:47.31mg
4.73%
Vitamin K:3.64µg
3.47%