Halibut and Shrimp with Minted Broth

Health score
22%
Halibut and Shrimp with Minted Broth
38 min.
4
277kcal

Suggestions

Ingredients

  • medium carrots peeled thinly sliced
  • 0.3 cup cooking wine dry white
  • tablespoons mint leaves fresh finely chopped
  • tablespoon garlic minced
  • tablespoon curry paste green
  • 16 ounce pacific halibut filets 
  • 0.3 teaspoon kosher salt 
  • large leeks rinsed trimmed thinly sliced
  • cup lower-sodium chicken broth fat-free
  • 1.5 tablespoons olive oil 
  • 12 medium shrimp deveined peeled
  • 1.5 tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Heat a large skillet over medium-high heat.
  2. Add oil and butter to pan; swirl until butter melts.
  3. Add leeks; saut 3 minutes, stirring occasionally.
  4. Add garlic and carrots; saut 3 minutes, stirring constantly.
  5. Remove from heat.
  6. Sprinkle salt evenly over both sides of fillets; arrange fillets and shrimp in a single layer on top of carrot mixture.
  7. Combine broth, wine, and curry paste in a small bowl, stirring with a whisk.
  8. Add curry mixture to pan with fish; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until desired degree of doneness.
  9. Place 1 fillet in each of 4 shallow soup bowls; divide shrimp, vegetables, and broth evenly among servings.
  10. Sprinkle each serving with 1 1/2 teaspoons mint.

Nutrition Facts

Calories277kcal
Protein44.09%
Fat39.41%
Carbs16.5%

Properties

Glycemic Index
43.46
Glycemic Load
2.98
Inflammation Score
-10
Nutrition Score
23.186087110768%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.77mg
Hesperetin
0.31mg
Naringenin
0.06mg
Apigenin
0.14mg
Luteolin
0.36mg
Kaempferol
1.27mg
Myricetin
0.14mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:277.49kcal
13.87%
Fat:11.68g
17.97%
Saturated Fat:3.93g
24.59%
Carbohydrates:11g
3.67%
Net Carbohydrates:8.97g
3.26%
Sugar:3.61g
4.02%
Cholesterol:115.15mg
38.38%
Sodium:400.71mg
17.42%
Alcohol:1.54g
100%
Alcohol %:0.63%
100%
Protein:29.41g
58.82%
Vitamin A:6741.32IU
134.83%
Selenium:52.54µg
75.05%
Vitamin B6:0.8mg
40.14%
Vitamin B3:7.94mg
39.68%
Phosphorus:366.91mg
36.69%
Vitamin D:5.41µg
36.06%
Vitamin K:28.56µg
27.2%
Potassium:904.42mg
25.84%
Vitamin B12:1.26µg
20.94%
Manganese:0.36mg
18.05%
Vitamin E:2.18mg
14.55%
Magnesium:56.81mg
14.2%
Folate:51.1µg
12.78%
Copper:0.23mg
11.31%
Vitamin C:8.87mg
10.76%
Iron:1.69mg
9.41%
Fiber:2.04g
8.14%
Calcium:81.16mg
8.12%
Vitamin B1:0.11mg
7.37%
Zinc:1.01mg
6.74%
Vitamin B5:0.57mg
5.67%
Vitamin B2:0.08mg
4.58%
Source:My Recipes