Halibut en Papillote with Potatoes, Green Beans, and Sweet Onions

Gluten Free
Dairy Free
Very Healthy
Health score
99%
Halibut en Papillote with Potatoes, Green Beans, and Sweet Onions
45 min.
4
376kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • teaspoon dijon mustard 
  • tablespoons olive oil extravirgin divided
  •  garlic clove minced
  • ounces green beans trimmed
  • 24 ounce pacific halibut filets 
  •  optional: lemon thin ()
  • tablespoon juice of lemon fresh
  • 12 ounces new potatoes quartered
  • 0.8 teaspoon salt divided
  • cup vidalia sweet thinly sliced
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • baking paper
  • oven
  • whisk

Directions

  1. Preheat oven to 45
  2. Cut 4 (15 x 24inch) pieces of parchment paper and fold in half, like a book. Draw a large heart half on each piece with the fold being the center of the heart.
  3. Cut out heart, and lay it open.
  4. Lay 2 slices of lemon in the center of 1 side of each piece of parchment; top with 1 bay leaf, if desired, and 1 halibut fillet.
  5. Sprinkle fillets evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  6. Drizzle each fillet with 3/4 teaspoon olive oil. Fold other side of heart on top. Starting at the top of the heart, fold up both edges of parchment, overlapping the folds as you move along. Twist the end tip to secure tightly.
  7. Place parchment packets on an ungreased baking sheet.
  8. Bake at 450 for 12 minutes.
  9. Remove from oven; let rest for five minutes.
  10. Cook potatoes in boiling water 8 minutes or until potatoes are almost tender.
  11. Add green beans to pan; cook 4 minutes or until crisp-tender.
  12. Drain well; keep potatoes and green beans warm.
  13. Working with one packet at a time, carefully open fish packets and pour liquid from packets into a large bowl.
  14. Add remaining 1 tablespoon olive oil, vinegar, juice, mustard, garlic, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; stir well with a whisk.
  15. Add potatoes, beans, and onion to oil mixture; toss well to coat. Divide vegetable mixture evenly on each of 4 plates. Top each serving with 1 fillet.

Nutrition Facts

Calories376kcal
Protein36.39%
Fat22.54%
Carbs41.07%

Properties

Glycemic Index
74.81
Glycemic Load
15.41
Inflammation Score
-9
Nutrition Score
33.061738905699%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Eriodictyol
46.32mg
Hesperetin
60.81mg
Naringenin
1.24mg
Apigenin
0.01mg
Luteolin
4.17mg
Kaempferol
1.39mg
Myricetin
1.6mg
Quercetin
10.05mg

Nutrients percent of daily need

Calories:375.54kcal
18.78%
Fat:10.18g
15.65%
Saturated Fat:1.6g
9.99%
Carbohydrates:41.73g
13.91%
Net Carbohydrates:32.16g
11.69%
Sugar:9.58g
10.64%
Cholesterol:83.35mg
27.78%
Sodium:581.57mg
25.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.97g
73.95%
Vitamin C:140.07mg
169.78%
Selenium:79.69µg
113.84%
Vitamin B6:1.48mg
74.02%
Vitamin B3:12.57mg
62.85%
Vitamin D:7.99µg
53.3%
Phosphorus:515.22mg
51.52%
Potassium:1548.54mg
44.24%
Fiber:9.57g
38.28%
Vitamin B12:1.87µg
31.18%
Vitamin K:24.68µg
23.5%
Magnesium:91.95mg
22.99%
Folate:81.91µg
20.48%
Vitamin B1:0.3mg
19.72%
Manganese:0.39mg
19.53%
Vitamin E:2.57mg
17.16%
Iron:2.91mg
16.17%
Vitamin B5:1.4mg
13.97%
Copper:0.27mg
13.54%
Calcium:106.27mg
10.63%
Vitamin B2:0.18mg
10.37%
Vitamin A:459.55IU
9.19%
Zinc:1.17mg
7.78%
Source:My Recipes