Halibut in Tomato-Shiitake Broth

Dairy Free
Very Healthy
Health score
78%
Halibut in Tomato-Shiitake Broth
45 min.
4
491kcal

Suggestions

Ingredients

  • teaspoon bottled garlic minced
  • 0.7 cup tomatoes diced canned undrained
  • 1.5 cups bottled clam juice 
  • 0.3 teaspoon pepper red crushed
  • 0.3 cup basil fresh chopped
  • 24 ounce pacific halibut filets 
  • teaspoon olive oil 
  • teaspoons curry paste red
  • 0.1 teaspoon salt 
  • cups mushroom caps thinly sliced ()
  • ounces udon noodles fresh thick uncooked (, round Japanese wheat noodles)

Equipment

  • frying pan
  • whisk

Directions

  1. Cook noodles according to package directions, omitting salt and fat.
  2. While noodles cook, heat oil in a large nonstick skillet over medium heat.
  3. Add garlic; cook 1 1/2 minutes or until tender, stirring constantly.
  4. Add clam juice and curry paste, stirring with a whisk until smooth.
  5. Add mushrooms, tomatoes, and pepper to pan; bring to a simmer.
  6. Add fish; sprinkle with basil and salt. Cover and cook 5 minutes or until fish flakes easily when tested with a fork.
  7. Serve over noodles.

Nutrition Facts

Calories491kcal
Protein36.67%
Fat11.33%
Carbs52%

Properties

Glycemic Index
59.83
Glycemic Load
23.32
Inflammation Score
-8
Nutrition Score
34.228695724321%

Flavonoids

Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:490.9kcal
24.55%
Fat:6.35g
9.76%
Saturated Fat:0.72g
4.53%
Carbohydrates:65.56g
21.85%
Net Carbohydrates:55.85g
20.31%
Sugar:14.63g
16.26%
Cholesterol:83.35mg
27.78%
Sodium:1269.82mg
55.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.23g
92.46%
Selenium:91.05µg
130.07%
Vitamin B3:20.36mg
101.81%
Vitamin B6:1.71mg
85.66%
Phosphorus:675.04mg
67.5%
Vitamin D:8.9µg
59.32%
Potassium:1593.02mg
45.51%
Vitamin B5:4.11mg
41.06%
Fiber:9.71g
38.84%
Vitamin B2:0.58mg
33.99%
Manganese:0.64mg
31.91%
Vitamin B12:1.9µg
31.63%
Magnesium:94.62mg
23.65%
Copper:0.42mg
21.21%
Zinc:3.1mg
20.66%
Vitamin A:803.01IU
16.06%
Folate:61.18µg
15.3%
Vitamin C:9.03mg
10.94%
Vitamin E:1.61mg
10.75%
Vitamin B1:0.16mg
10.59%
Iron:1.88mg
10.45%
Vitamin K:8.14µg
7.75%
Calcium:44.81mg
4.48%
Source:My Recipes