Halibut in Zesty Tomato Sauce

Dairy Free
Health score
47%
Halibut in Zesty Tomato Sauce
45 min.
6
415kcal

Suggestions

Ingredients

  •  bay leaves 
  • 0.3 teaspoon pepper black
  •  peppercorns black
  • 14.5 ounce canned tomatoes undrained chopped canned
  • 0.3 cup carrots chopped
  • cup celery coarsely chopped
  • cups rice hot cooked
  • tablespoons flour all-purpose
  • cup bell pepper green chopped
  • 36 ounce pacific halibut filets thick ()
  •  lemon wedges 
  • cups onion sliced
  • 4.5 cups onion sliced
  • teaspoon oregano dried
  • 0.5 teaspoon salt 
  • tablespoons vegetable oil 
  • 2.5 quarts water 
  • tablespoon vinegar white

Equipment

  • sauce pan
  • slotted spoon
  • dutch oven

Directions

  1. Combine first 7 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer 20 minutes.
  2. Add halibut; simmer 10 minutes.
  3. Remove from heat; let stand 20 minutes.
  4. Heat oil in a large saucepan over medium heat.
  5. Add 4 1/2 cups onion and bell pepper, and saut 5 minutes or until tender. Stir in flour.
  6. Add tomatoes and oregano; cover, reduce heat, and simmer 15 minutes.
  7. Remove fish from cooking liquid with a slotted spoon; drain well. Discard cooking liquid and solids.
  8. Sprinkle fish with salt and black pepper. Arrange over rice. Top with tomato sauce.
  9. Serve with lemon wedges.

Nutrition Facts

Calories415kcal
Protein36.09%
Fat16.31%
Carbs47.6%

Properties

Glycemic Index
93.22
Glycemic Load
30.97
Inflammation Score
-10
Nutrition Score
32.715217134227%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
0.5mg
Luteolin
1.73mg
Isorhamnetin
8.68mg
Kaempferol
1.2mg
Myricetin
0.14mg
Quercetin
36.02mg

Nutrients percent of daily need

Calories:415.22kcal
20.76%
Fat:7.57g
11.65%
Saturated Fat:1.39g
8.7%
Carbohydrates:49.71g
16.57%
Net Carbohydrates:43.49g
15.82%
Sugar:12.03g
13.37%
Cholesterol:83.35mg
27.78%
Sodium:447.03mg
19.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.69g
75.39%
Selenium:85.8µg
122.57%
Vitamin B6:1.41mg
70.71%
Vitamin B3:12.85mg
64.27%
Vitamin C:49.6mg
60.12%
Vitamin D:7.99µg
53.3%
Phosphorus:525.54mg
52.55%
Manganese:0.86mg
43.06%
Potassium:1365.34mg
39.01%
Vitamin A:1632.69IU
32.65%
Vitamin B12:1.87µg
31.18%
Fiber:6.21g
24.86%
Magnesium:91.99mg
23%
Vitamin K:22.7µg
21.61%
Folate:81.95µg
20.49%
Copper:0.39mg
19.5%
Vitamin B1:0.28mg
18.8%
Vitamin E:2.61mg
17.38%
Vitamin B5:1.43mg
14.31%
Iron:2.2mg
12.24%
Calcium:117.96mg
11.8%
Zinc:1.63mg
10.87%
Vitamin B2:0.18mg
10.74%
Source:My Recipes