Halibut Minestrone

Dairy Free
Health score
51%
Halibut Minestrone
45 min.
4
251kcal

Suggestions


Indulge in the delightful flavors of our Halibut Minestrone, a nourishing and hearty dish that's perfect for lunch or dinner. With a health score of 51, this Dairy-Free recipe not only tantalizes your taste buds but also supports a balanced diet. Each serving boasts only 251 calories, making it an excellent choice for those who wish to enjoy a satisfying meal without excess calories.

The charm of this dish lies in its vibrant medley of ingredients. The base of organic vegetable or low-fat chicken broth infuses the soup with rich flavors, while the diced tomatoes and aromatic herbs create a luscious sauce that envelops the tender halibut fillets. Elevate your dining experience with the addition of fresh green beans and fusilli pasta, adding texture and substance to each spoonful.

Cooking this minestrone is as enjoyable as savoring it! In just 45 minutes, you can whip up a delectable dish that delivers on both taste and health. Plus, it pairs beautifully with a variety of wines—be it an Italian Chianti or a crisp Pinot Grigio—allowing you to elevate your meal to a delightful gourmet experience. Gather your ingredients and let your culinary adventure begin with Halibut Minestrone!

Ingredients

  • 14.5 ounce canned tomatoes diced undrained canned
  • rib celery stalks chopped
  • cups vegetable stock organic low-fat
  • cup rotini pasta cooked
  •  garlic clove chopped
  • cup green beans frozen
  • 16 ounces pacific halibut filets skinless cut into pieces
  • tablespoon seasoning dried italian
  • tablespoon olive oil 
  • 0.5 cup onion chopped
  • tablespoons tomato paste 

Equipment

  • pot

Directions

  1. Heat olive oil in a 6-quart pot over medium-high heat.
  2. Add onion, garlic, and celery; saut 3 minutes.
  3. Stir in tomato paste and seasoning. Stir in tomatoes and broth. Bring to a boil, reduce heat, and simmer 10 minutes, stirring occasionally.
  4. Stir in fish and green beans; cook 5 to 7 minutes or until fish is cooked through. Stir in pasta. Cook 5 minutes or until pasta is heated through.
  5. WINES: This light minestrone will pair with a variety of wines. Continue the Italian theme with a Chianti, or go for a light French wine like Beaujolais. Prefer a white? Jim Coley, sommelier at Starker's Restaurant in Kansas City, suggests the Dorigo Pinot Grigio. "The crisp acidity matches well with the broth and vegetables," he says.

Nutrition Facts

Calories251kcal
Protein40.14%
Fat20.15%
Carbs39.71%

Properties

Glycemic Index
91.63
Glycemic Load
8.9
Inflammation Score
-8
Nutrition Score
23.223912943964%

Flavonoids

Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
1mg
Kaempferol
0.26mg
Myricetin
0.07mg
Quercetin
4.84mg

Nutrients percent of daily need

Calories:250.95kcal
12.55%
Fat:5.75g
8.84%
Saturated Fat:0.96g
5.99%
Carbohydrates:25.48g
8.49%
Net Carbohydrates:21.02g
7.64%
Sugar:8.98g
9.97%
Cholesterol:55.57mg
18.52%
Sodium:984.74mg
42.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.76g
51.52%
Selenium:61.04µg
87.2%
Vitamin B3:9.3mg
46.48%
Vitamin B6:0.9mg
45.1%
Vitamin D:5.33µg
35.53%
Phosphorus:344.7mg
34.47%
Potassium:998.76mg
28.54%
Vitamin K:28.31µg
26.97%
Manganese:0.49mg
24.62%
Vitamin E:3.19mg
21.26%
Vitamin B12:1.25µg
20.79%
Vitamin A:1008.13IU
20.16%
Vitamin C:16.55mg
20.07%
Fiber:4.46g
17.85%
Magnesium:67.96mg
16.99%
Iron:2.96mg
16.46%
Copper:0.31mg
15.6%
Vitamin B1:0.18mg
12.1%
Folate:46.05µg
11.51%
Vitamin B2:0.15mg
8.71%
Calcium:85.5mg
8.55%
Vitamin B5:0.83mg
8.27%
Zinc:1.04mg
6.92%
Source:My Recipes