Broiled Halibut with Bechamel Sauce

Health score
12%
Broiled Halibut with Bechamel Sauce
34 min.
4
639kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon pepper black freshly ground
  • tablespoon butter unsalted diced
  • 0.3 cup flour 
  • pinch ground nutmeg 
  • 24 ounce center-cut halibut fillets (see Cook's Note)
  • teaspoon kosher salt 
  • 1.5 teaspoons kosher salt 
  • 0.5 cup parmesan grated
  • tablespoons butter unsalted at room temperature
  • cups water 
  • 750 ml white wine such as pinot grigio
  • cups milk whole warmed

Equipment

  • frying pan
  • sauce pan
  • whisk
  • baking pan
  • broiler
  • spatula
  • glass baking pan

Directions

  1. Cook's Note: The halibut can be substituted with 24 ounces of sole fillets. Reduce the cooking time in the wine mixture to 3 to 4 minutes.
  2. Spray a 7 by 11-inch glass baking dish with cooking spray. Set aside.
  3. For the bechamel sauce: In a 2-quart saucepan, melt the butter over medium heat.
  4. Add the flour and whisk until smooth, about 2 minutes. Gradually add the warm milk, whisking constantly to prevent lumps. Simmer over medium heat, whisking constantly, until the sauce is thick and smooth, about 10 minutes.
  5. Remove the pan from the heat and stir in the cheese, salt, pepper, and nutmeg.
  6. For the halibut: In a large saucepan, bring the wine and water to a boil over medium-high heat. Reduce the heat to a simmer and add the halibut. Cover the pan and cook until the flesh is opaque, 8 to 10 minutes. Using a fish spatula, carefully remove the fish and arrange in a single layer in the prepared baking dish. Season with salt and pepper.
  7. Preheat a broiler. Spoon the bechamel sauce over the fish and top with the Parmesan. Dot with butter and broil until golden, 2 to 4 minutes.

Nutrition Facts

Calories639kcal
Protein33.35%
Fat53.49%
Carbs13.16%

Properties

Glycemic Index
81
Glycemic Load
6.68
Inflammation Score
-8
Nutrition Score
24.974347959799%

Nutrients percent of daily need

Calories:638.58kcal
31.93%
Fat:29.45g
45.3%
Saturated Fat:17.48g
109.28%
Carbohydrates:16.29g
5.43%
Net Carbohydrates:15.93g
5.79%
Sugar:6.08g
6.75%
Cholesterol:159.16mg
53.05%
Sodium:1824.58mg
79.33%
Alcohol:20.01g
100%
Alcohol %:3.92%
100%
Protein:41.31g
82.62%
Selenium:85.61µg
122.31%
Vitamin D:9.77µg
65.11%
Phosphorus:626.84mg
62.68%
Vitamin B3:11.71mg
58.57%
Vitamin B6:1.02mg
51.18%
Vitamin B12:2.72µg
45.36%
Calcium:323.59mg
32.36%
Potassium:954.82mg
27.28%
Vitamin A:1023.79IU
20.48%
Vitamin B2:0.31mg
18.15%
Magnesium:63.79mg
15.95%
Vitamin B1:0.22mg
14.8%
Vitamin B5:1.16mg
11.62%
Vitamin E:1.7mg
11.35%
Zinc:1.56mg
10.39%
Folate:36.57µg
9.14%
Manganese:0.14mg
6.96%
Iron:0.8mg
4.44%
Copper:0.09mg
4.36%
Vitamin K:2.93µg
2.79%
Fiber:0.36g
1.43%