Halibut Baked in Fresh Green Salsa

Health score
4%
Halibut Baked in Fresh Green Salsa
40 min.
6
145kcal

Suggestions


Are you ready to elevate your seafood game with a dish that bursts with flavor and freshness? Look no further than our Halibut Baked in Fresh Green Salsa! This delightful recipe combines the delicate taste of halibut or salmon with a vibrant green sauce made from tomatillos, poblano chiles, and fresh cilantro. Perfect for a light antipasti, starter, or even a satisfying snack, this dish is not only delicious but also healthy, clocking in at just 145 calories per serving.

Imagine the aroma of sautéed onions and chiles wafting through your kitchen as you prepare this mouthwatering meal. The creamy texture of sour cream melds beautifully with the zesty lime juice, creating a sauce that perfectly complements the flaky fish. Whether you're hosting a dinner party or simply treating yourself to a gourmet experience at home, this recipe is sure to impress your guests and tantalize your taste buds.

In just 40 minutes, you can serve up a plate of this exquisite dish, topped with fresh cilantro and a dollop of sour cream for that extra touch of indulgence. So grab your apron and get ready to dive into a culinary adventure that celebrates the vibrant flavors of fresh ingredients. Your taste buds will thank you!

Ingredients

  • tablespoon butter 
  • 0.3 cup cilantro leaves fresh whole packed coarsely chopped
  • tablespoons flour 
  • servings kosher salt 
  • tbsp juice of lime 
  • 0.5 cup chicken broth reduced-sodium
  • 0.5 cup onion coarsely chopped
  •  poblano pepper fresh stemmed seeded (6 oz. total)
  • fillet salmon fillet thick
  • 0.8 cup cream sour divided
  • 0.8 cup tomatillos coarsely chopped (see Notes)

Equipment

  • frying pan
  • paper towels
  • oven
  • blender
  • baking pan
  • spatula

Directions

  1. Preheat oven to 37
  2. In a large frying pan, melt butter over high heat. Stir in flour, remove from heat, and mix to form a smooth paste.
  3. Scrape flour paste into a blender.
  4. Add tomatillos, onion, chiles, chopped cilantro, chicken broth, and 1/2 cup sour cream. Whirl until smoothly pured.
  5. Pour green sauce back into frying pan; add salt and lime juice to taste.
  6. Rinse fish, pat dry with paper towels, cut into 6 equal pieces, and season with salt. Set pieces slightly apart in an 8- by 12-in. baking dish.
  7. Bring green sauce to a boil over high heat, stirring.
  8. Pour evenly over fish.
  9. Bake fish until it flakes but still looks moist in the center of the thickest part (cut to test), 15 to 20 minutes.
  10. With a wide spatula, transfer fish to plates. Spoon sauce over portions, top with small spoonfuls of remaining sour cream, and sprinkle with cilantro leaves.
  11. How Hot Is Your Chile? To assess a chile's heat, slice off its top through the ribs and seeds, where the heat-producing compound capsaicin is concentrated. Touch the slice to your tongue. If you want your food to be milder, split the chile and scrape out all or some of the ribs and seeds. If your skin is sensitive, wear kitchen gloves or hold the chiles with a forkand don't touch your eyes.

Nutrition Facts

Calories145kcal
Protein20.62%
Fat58.5%
Carbs20.88%

Properties

Glycemic Index
32.33
Glycemic Load
1.77
Inflammation Score
-5
Nutrition Score
9.4539130770642%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
1.87mg
Isorhamnetin
0.67mg
Kaempferol
0.11mg
Quercetin
3.95mg

Nutrients percent of daily need

Calories:145.46kcal
7.27%
Fat:9.66g
14.87%
Saturated Fat:4.47g
27.95%
Carbohydrates:7.76g
2.59%
Net Carbohydrates:6.45g
2.35%
Sugar:3.23g
3.59%
Cholesterol:37.56mg
12.52%
Sodium:238.37mg
10.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.67g
15.33%
Vitamin C:36mg
43.63%
Vitamin B6:0.36mg
18.14%
Selenium:12.43µg
17.76%
Vitamin B12:0.99µg
16.42%
Vitamin B3:3.19mg
15.97%
Vitamin B2:0.2mg
11.59%
Phosphorus:106.58mg
10.66%
Potassium:334.46mg
9.56%
Vitamin A:460.84IU
9.22%
Vitamin B1:0.13mg
8.44%
Vitamin K:7.34µg
6.99%
Copper:0.14mg
6.82%
Vitamin B5:0.67mg
6.69%
Manganese:0.12mg
5.97%
Folate:21.77µg
5.44%
Fiber:1.31g
5.24%
Magnesium:20.86mg
5.22%
Calcium:43.26mg
4.33%
Iron:0.69mg
3.81%
Zinc:0.43mg
2.88%
Vitamin E:0.4mg
2.66%
Source:My Recipes