Halibut in Escabeche

Dairy Free
Very Healthy
Health score
93%
Halibut in Escabeche
30 min.
6
366kcal

Suggestions

Ingredients

  • 0.5 teaspoon peppercorns whole black
  • cup flour all-purpose
  •  bay leaves fresh
  • sprigs thyme leaves fresh
  • cloves garlic sliced
  •  bell pepper green cut into strips
  •  habanero pepper halved
  • pounds halibut filet skinless white firm
  • servings kosher salt and pepper black freshly ground
  • cup malt vinegar 
  • tablespoons olive oil extra-virgin
  • medium onion sliced
  •  bell pepper red cut into strips
  • cup water 
  • 0.5 teaspoon allspice whole

Equipment

  • frying pan
  • paper towels

Directions

  1. Cut the fish into 2-inch wide strips and pat them dry. Season the flour with salt and pepper, dredge the fish in it, and pat off any excess flour.
  2. Heat 3 tablespoons olive oil in a skillet over medium heat.
  3. Saute the fish until it is lightly browned on both sides, about 3 to 4 minutes per side.
  4. Drain on paper towels and then put the fish in one layer into a shallow glass dish.
  5. Drain the oil from the skillet, return it to medium heat, and add 3 tablespoons fresh olive oil.
  6. Add the onions, bell peppers, and scotch bonnet, if using, and cook until the vegetables begin to soften, about 5 minutes.
  7. Add the garlic, thyme, bay leaves, peppercorns, and allspice and cook for another 2 minutes.
  8. Pour in the vinegar and water and bring it to a boil. Spoon the vegetables and herbs over the fish and then add the vinegar sauce.
  9. Serve hot or let it cool to room temperature and refrigerate for at least 4 hours or overnight.

Nutrition Facts

Calories366kcal
Protein34.9%
Fat41.49%
Carbs23.61%

Properties

Glycemic Index
73.83
Glycemic Load
12.46
Inflammation Score
-9
Nutrition Score
24.744347675987%

Flavonoids

Apigenin
0.03mg
Luteolin
1.38mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.02mg
Quercetin
4.22mg

Nutrients percent of daily need

Calories:366.48kcal
18.32%
Fat:16.4g
25.24%
Saturated Fat:2.46g
15.37%
Carbohydrates:21g
7%
Net Carbohydrates:19.02g
6.92%
Sugar:2.26g
2.51%
Cholesterol:74.09mg
24.7%
Sodium:109.25mg
4.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.05g
62.1%
Selenium:76.52µg
109.31%
Vitamin B3:11.44mg
57.21%
Vitamin C:46.64mg
56.53%
Vitamin B6:0.99mg
49.39%
Vitamin D:7.11µg
47.38%
Phosphorus:399.66mg
39.97%
Vitamin B12:1.66µg
27.72%
Potassium:808.42mg
23.1%
Vitamin E:3.36mg
22.39%
Vitamin B1:0.27mg
18.27%
Folate:71.86µg
17.96%
Manganese:0.36mg
17.89%
Vitamin A:850.5IU
17.01%
Magnesium:49.47mg
12.37%
Vitamin K:12.02µg
11.45%
Vitamin B2:0.18mg
10.74%
Iron:1.73mg
9.61%
Fiber:1.98g
7.93%
Vitamin B5:0.73mg
7.33%
Copper:0.11mg
5.74%
Zinc:0.84mg
5.63%
Calcium:34.97mg
3.5%