Halibut on Mashed Fava Beans with Mint

Dairy Free
Very Healthy
Health score
100%
Halibut on Mashed Fava Beans with Mint
45 min.
6
592kcal

Suggestions


Indulge in a culinary delight that perfectly marries the delicate flavors of halibut with the creamy richness of mashed fava beans, all elevated by a refreshing hint of mint. This Halibut on Mashed Fava Beans with Mint is not just a feast for the senses; it’s a wholesome dish that boasts a perfect health score of 100, making it an ideal choice for health-conscious food lovers.

Imagine sinking your fork into a beautifully seared halibut fillet, its golden crust giving way to tender, flaky fish that melts in your mouth. Paired with a velvety fava bean puree, this dish offers a delightful contrast in textures and flavors. The addition of fresh mint and zesty lemon peel brings a vibrant freshness that brightens each bite, making it a standout option for lunch or dinner.

Whether you’re hosting a dinner party or simply looking to treat yourself to a nutritious meal, this recipe is sure to impress. With its dairy-free profile and a balance of protein, healthy fats, and carbohydrates, it’s a dish that nourishes both body and soul. Ready in just 45 minutes, it’s perfect for busy weeknights or leisurely weekends. Dive into this deliciously healthy main course and savor the taste of gourmet dining right at home!

Ingredients

  • servings flour (for dredging)
  • 0.8 teaspoon kosher salt 
  • pounds avarakkai / broad beans fresh shelled
  • teaspoons mint leaves fresh chopped
  • 30 ounce pacific halibut filets 
  • teaspoons lemon zest divided finely grated
  • tablespoons olive oil extra virgin extra-virgin divided
  • pinches pepper dried red divided crushed

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • potato masher

Directions

  1. Cook fava beans in large saucepan ofboiling salted water 2 minutes; drain.
  2. Transfer to large bowl of ice water. Coolbeans; peel if using fresh beans. DO AHEAD:Can be made 1 day ahead. Cover and chill.
  3. Mix 2 teaspoons mint, 1 teaspoonlemon peel, 3/4 teaspoon coarse salt, and 1pinch of red pepper in small bowl. Arrangefish on large rimmed baking sheet. Rubmint mixture all over fish. DO AHEAD: Can bemade 4 hours ahead. Cover and chill.
  4. Heat 2 tablespoons oil in heavy largeskillet over medium heat.
  5. Add fava beans.
  6. Sprinkle with coarse salt, black pepper,and pinch of red pepper. Cook until heatedthrough and tender, stirring occasionallyand adding water by 1/4 cupfuls if dry, about5 minutes. Using potato masher, mashbeans to coarse puree, adding water by 1/4cupfuls if dry. Season with salt and pepper.DO AHEAD: Can be made 4 hours ahead.
  7. Letstand at room temperature.
  8. Dredge fish in flour, shaking off excess.
  9. Heat 2 tablespoons oil in each of 2 heavylarge skillets over medium-high heat. Cookfish until lightly browned and just opaquein center, about 4 minutes per side.
  10. Meanwhile, rewarm fava bean puree.Stir in remaining 1/4 cup mint, 1 teaspoonlemon peel, and 3 tablespoons olive oil.
  11. Divide fava bean puree among plates.Top with fish and serve.

Nutrition Facts

Calories592kcal
Protein29.89%
Fat36.17%
Carbs33.94%

Properties

Glycemic Index
30.5
Glycemic Load
22.89
Inflammation Score
-8
Nutrition Score
32.78347837925%

Flavonoids

Eriodictyol
0.01mg
Apigenin
0.02mg
Luteolin
0.03mg

Nutrients percent of daily need

Calories:591.84kcal
29.59%
Fat:23.87g
36.73%
Saturated Fat:3.47g
21.71%
Carbohydrates:50.42g
16.81%
Net Carbohydrates:37.88g
13.78%
Sugar:4.18g
4.64%
Cholesterol:69.46mg
23.15%
Sodium:399.58mg
17.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.39g
88.78%
Selenium:73.09µg
104.41%
Folate:266.74µg
66.68%
Phosphorus:626.32mg
62.63%
Vitamin B3:11.29mg
56.45%
Manganese:1.02mg
51.16%
Fiber:12.53g
50.14%
Vitamin B6:0.95mg
47.26%
Vitamin D:6.66µg
44.41%
Potassium:1234.62mg
35.27%
Magnesium:131.96mg
32.99%
Copper:0.63mg
31.6%
Vitamin E:3.95mg
26.35%
Vitamin B12:1.56µg
25.99%
Vitamin B1:0.35mg
23.35%
Iron:4.11mg
22.83%
Zinc:2.86mg
19.05%
Vitamin K:19.28µg
18.36%
Vitamin B2:0.28mg
16.61%
Calcium:94.17mg
9.42%
Vitamin B5:0.88mg
8.78%
Vitamin A:140.62IU
2.81%
Vitamin C:1.55mg
1.88%
Source:Epicurious