Grilled Halibut with Lima Bean and Roasted Tomato Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Halibut with Lima Bean and Roasted Tomato Sauce
4500 min.
6
421kcal

Suggestions


Indulge in a culinary delight that marries the succulent flavors of grilled halibut with a vibrant bean and roasted tomato sauce. This Grilled Halibut with Lima Bean and Roasted Tomato Sauce recipe is not just a treat for the palate, but a beacon of health, boasting a perfect health score of 100. Ideal for lunch or dinner, this gluten-free and dairy-free dish serves six, making it perfect for gatherings or family feasts.

Imagine the tender and flaky halibut, cooked to perfection on the grill, crowned with a medley of sweet, roasted heirloom tomatoes and fresh lima beans. The infusion of garlic and basil elevates this dish, adding layers of flavor that will transport you to a sun-kissed summer afternoon. Whether you're a health-conscious eater or simply looking to impress guests, this recipe is a testament to how wholesome ingredients can create an unforgettable meal.

This dish not only tantalizes the taste buds but is also a wholesome choice with only 421 calories per serving. Experience the balance of protein, healthy fats, and carbohydrates in a beautifully composed plate that satisfies both body and soul. Dive into this delicious adventure that showcases the best of seasonal produce and the art of grilling!

Ingredients

  • 0.5 teaspoon pepper black
  • lb fava beans in pod fresh shelled thawed
  • 0.5 cup basil fresh chopped
  •  garlic cloves cut lengthwise into slivers
  • 36 oz halibut fillet thick ()
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • teaspoon salt 
  • large tomatoes (preferably heirloom; 2 lb total)

Equipment

  • oven
  • pot
  • baking pan
  • grill
  • ziploc bags
  • colander
  • grill pan

Directions

  1. Put oven rack in middle position and preheat oven to 450°F.
  2. Core tomatoes, then halve crosswise. Stud the cut side of each half with garlic slivers, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper (total). Arrange tomatoes, cut sides up, in a lightly oiled shallow baking pan, then drizzle evenly with 1 tablespoon oil. Roast until just soft and wilted, 15 to 20 minutes.
  3. While tomatoes roast, cook beans in a 6- to 8-quart pot of boiling salted water, uncovered, until just tender, 5 to 8 minutes.
  4. Drain in a colander and cool slightly, about 10 minutes. When beans are cool enough to handle, gently slip off skins. Coarsely chop beans and roasted tomatoes, then toss with basil, remaining tablespoon oil, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper, and lemon juice (to taste).
  5. Prepare grill for cooking over medium-hot charcoal (moderate heat for gas). If using a charcoal grill, open vents on bottom of grill, then light charcoal. When charcoal turns grayish white (about 15 minutes from lighting), hold your hand 5 inches above grill rack to determine charcoal heat. It is medium-hot when you can hold your hand there for 3 to 4 seconds. If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce to moderate setting.
  6. Pat fish dry and season both sides with salt and pepper. Grill on lightly oiled grill rack, covered only if using gas grill, turning over once, until just cooked through, 6 to 8 minutes total.
  7. Serve fish topped with bean and roasted tomato sauce.
  8. · If you aren't able to grill outdoors, fish can be cooked in a hot lightly oiled well-seasoned large (2-burner) ridged grill pan over moderately high heat.· Fish can be seasoned 1 hour ahead and chilled, covered.· Be aware that fava beans can cause a potentially fatal reaction in some people of Mediterranean, African, and Pacific Rim descent.· Beans can be cooked and peeled 1 day ahead, then chilled in a sealed plastic bag.· Bean and roasted tomato sauce can be made 1 day ahead and chilled, covered. Bring to room temperature before serving.

Nutrition Facts

Calories421kcal
Protein42%
Fat16.76%
Carbs41.24%

Properties

Glycemic Index
36.67
Glycemic Load
1.42
Inflammation Score
-9
Nutrition Score
34.322174030802%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.86mg
Luteolin
0.01mg
Kaempferol
0.11mg
Myricetin
0.18mg
Quercetin
0.74mg

Nutrients percent of daily need

Calories:421.13kcal
21.06%
Fat:7.87g
12.11%
Saturated Fat:1.33g
8.34%
Carbohydrates:43.56g
14.52%
Net Carbohydrates:32.92g
11.97%
Sugar:3.28g
3.64%
Cholesterol:83.35mg
27.78%
Sodium:588.42mg
25.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.37g
88.73%
Selenium:80.97µg
115.67%
Vitamin B3:13.37mg
66.87%
Vitamin B6:1.29mg
64.72%
Manganese:1.29mg
64.45%
Phosphorus:591.67mg
59.17%
Vitamin D:7.99µg
53.3%
Potassium:1727.73mg
49.36%
Fiber:10.64g
42.56%
Vitamin C:30.97mg
37.54%
Magnesium:130.17mg
32.54%
Vitamin B12:1.87µg
31.18%
Vitamin A:1517.13IU
30.34%
Iron:4.08mg
22.65%
Folate:82.88µg
20.72%
Vitamin B1:0.31mg
20.45%
Vitamin K:20.99µg
19.99%
Copper:0.32mg
15.97%
Vitamin E:2.39mg
15.92%
Zinc:1.81mg
12.06%
Vitamin B2:0.19mg
11.25%
Vitamin B5:0.99mg
9.93%
Calcium:84.39mg
8.44%
Source:Epicurious