Garlic Halibut with Tomato-Caper Bruschetta

Health score
34%
Garlic Halibut with Tomato-Caper Bruschetta
95 min.
4
575kcal

Suggestions

Ingredients

  •  baguette sliced
  • tablespoons butter 
  • tablespoon nonpareil capers 
  • 0.8 cup chicken stock see 
  • tablespoons freshly flat-leaf parsley chopped
  • tablespoons garlic chopped
  •  garlic cloves diced
  • servings freshly green onions chopped for garnish
  • 1.5 pounds halibut fillet cut in 6-ounce pieces
  • tablespoon juice of lemon 
  • tablespoons olive oil extra-virgin
  • tablespoons olive oil 
  • tablespoons parmesan grated
  • 1.5 cups roma tomatoes diced
  • servings salt and pepper black freshly ground
  • teaspoon sugar 
  • tablespoons onion diced white
  • tablespoons white wine 
  • tablespoons white wine divided

Equipment

  • frying pan
  • oven

Directions

  1. Combine all ingredients, (except butter, 2 tablespoons white wine and 1/2 cup chicken stock) and let fish marinate for 1 hour.
  2. Remove from marinade, remove excess garlic, and pan saute until medium. Then deglaze with 2 tablespoons wine, 1/2 cup chicken stock and melt butter into the sauce.
  3. Let sauce reduce and season with salt and pepper.
  4. Serve fish with sauce poured over the top.
  5. Garnish with green onions and serve the Tomato-Caper Bruschetta alongside.
  6. Preheat oven to 350 degrees F.
  7. Add bread and toast until light brown.
  8. Remove, rub with whole cloves, and drizzle with 2 teaspoons of the olive oil.
  9. In a medium saute pan, heat remaining olive oil, add onions, capers and diced garlic, and cook until translucent. Deglaze with wine, then add tomatoes and sugar. Season with salt and pepper and cook for 3 to 5 minutes.
  10. Top toasted baguette with tomato-caper sauce and garnish with Parmesan.

Nutrition Facts

Calories575kcal
Protein29.9%
Fat41.17%
Carbs28.93%

Properties

Glycemic Index
126.21
Glycemic Load
23.09
Inflammation Score
-9
Nutrition Score
31.818695607393%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.06mg
Eriodictyol
0.18mg
Hesperetin
0.59mg
Naringenin
0.7mg
Apigenin
2.17mg
Luteolin
0.03mg
Isorhamnetin
0.38mg
Kaempferol
2.87mg
Myricetin
0.36mg
Quercetin
6.25mg

Nutrients percent of daily need

Calories:574.55kcal
28.73%
Fat:25.42g
39.11%
Saturated Fat:7.17g
44.81%
Carbohydrates:40.19g
13.4%
Net Carbohydrates:37.28g
13.56%
Sugar:7.74g
8.6%
Cholesterol:102.3mg
34.1%
Sodium:734.83mg
31.95%
Alcohol:2.32g
100%
Alcohol %:0.67%
100%
Protein:41.54g
83.08%
Selenium:91.12µg
130.18%
Vitamin B3:15.28mg
76.42%
Vitamin B6:1.19mg
59.45%
Phosphorus:538.03mg
53.8%
Vitamin D:8.01µg
53.42%
Vitamin K:47.6µg
45.33%
Vitamin B1:0.52mg
34.65%
Potassium:1149.31mg
32.84%
Vitamin B12:1.93µg
32.13%
Folate:111.61µg
27.9%
Manganese:0.55mg
27.57%
Vitamin E:3.97mg
26.46%
Vitamin A:1206.81IU
24.14%
Vitamin C:18.51mg
22.44%
Vitamin B2:0.34mg
20.05%
Magnesium:74.73mg
18.68%
Iron:3.21mg
17.83%
Calcium:153.84mg
15.38%
Fiber:2.91g
11.64%
Copper:0.23mg
11.42%
Zinc:1.56mg
10.42%
Vitamin B5:0.99mg
9.86%