Halibut Poached in Olive Oil with Broccoli Rabe Pesto

Gluten Free
Health score
43%
Halibut Poached in Olive Oil with Broccoli Rabe Pesto
45 min.
4
1024kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • ounces broccoli rabe ()
  • cloves garlic 
  • 24 ounce halibut 
  • tablespoon honey 
  • 0.5 cup olive oil extra-virgin
  • cups olive oil 
  • 0.3 cup parmesan grated
  • teaspoon salt 
  • servings salt and pepper black freshly ground
  • cups vegetable oil 
  • cup walnuts toasted

Equipment

  • food processor
  • bowl
  • frying pan
  • pot
  • kitchen thermometer
  • spatula

Directions

  1. Bring a small pot of salted water to a boil over high heat.
  2. Add the broccoli rabe and cook until tender, about 5 minutes.
  3. Transfer the cooked broccoli rabe to an ice bath and let cool, about 3 minutes. Shake off the excess water and transfer to a food processor.
  4. Add the garlic, walnuts, honey, salt, and pepper process until smooth. With the machine running gradually pour in the extra-virgin olive oil.
  5. Transfer the pesto to a small bowl and stir in the Parmesan. Cover and set aside.;
  6. In a medium, heavy skillet, heat the olive oil and vegetable oil over medium-low heat. Using a deep-fry thermometer, heat the oil to 200 degrees F. Reduce the heat to low to sustain the 200 degree F temperature. Season the fish with salt and pepper. Gently place the fish in the oil making sure it is submerged beneath the surface. Poach the fish until just cooked through, about 6 to 7 minutes.;
  7. Place about 1/2 cup of Broccoli Rabe Pesto on a serving plate and gently smooth out to make a bed for the fish. Using a slotted fish spatula gently transfer the cooked fish from the poaching oil to the serving plate, placing the fish on top of the bed of pesto.
  8. Serve immediately.;

Nutrition Facts

Calories1024kcal
Protein15.38%
Fat80.47%
Carbs4.15%

Properties

Glycemic Index
68.82
Glycemic Load
2.93
Inflammation Score
-9
Nutrition Score
37.427391342495%

Flavonoids

Cyanidin
0.79mg
Apigenin
0.22mg
Luteolin
0.29mg
Myricetin
0.02mg
Quercetin
1.3mg

Nutrients percent of daily need

Calories:1024.47kcal
51.22%
Fat:93.64g
144.07%
Saturated Fat:13.4g
83.75%
Carbohydrates:10.87g
3.62%
Net Carbohydrates:7.25g
2.64%
Sugar:5.36g
5.95%
Cholesterol:87.6mg
29.2%
Sodium:817.96mg
35.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.26g
80.53%
Vitamin K:197.85µg
188.43%
Selenium:81.24µg
116.06%
Vitamin E:10.96mg
73.07%
Manganese:1.32mg
65.9%
Vitamin B3:12.13mg
60.65%
Vitamin B6:1.21mg
60.64%
Phosphorus:590.46mg
59.05%
Vitamin D:8.03µg
53.51%
Vitamin A:1657.33IU
33.15%
Vitamin B12:1.95µg
32.43%
Potassium:999.8mg
28.57%
Copper:0.54mg
27.07%
Magnesium:101.65mg
25.41%
Folate:96.78µg
24.2%
Vitamin B1:0.28mg
18.83%
Calcium:181.23mg
18.12%
Iron:2.75mg
15.28%
Vitamin C:12.33mg
14.94%
Fiber:3.62g
14.48%
Zinc:2.16mg
14.39%
Vitamin B2:0.19mg
11.36%
Vitamin B5:0.98mg
9.78%