Halibut Poached in Orange Broth with Tropical Salsa

Gluten Free
Dairy Free
Health score
43%
Halibut Poached in Orange Broth with Tropical Salsa
45 min.
4
276kcal

Suggestions

Ingredients

  • 1.5 cups cooking wine dry white
  • tablespoons cilantro leaves fresh chopped
  • 0.1 tablespoon ground pepper red
  • 24 ounce pacific halibut filets 
  •  jalapeño minced seeded
  • cup mangos diced
  • tablespoon orange juice 
  • tablespoon orange rind grated
  • teaspoon orange rind grated
  • cup papaya diced
  • tablespoons onion red minced
  • 0.3 teaspoon salt 
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan

Directions

  1. Stir together first 9 ingredients in a large bowl; set aside.
  2. Combine wine, 1 1/2 cups water, and 1 tablespoon rind in an 8-inch, straight-sided skillet; bring to a boil. Reduce heat until wine mixture just simmers.
  3. Add halibut; cover and poach at a light simmer, adjusting heat as necessary, for 5 minutes or until fish flakes with a fork. Discard wine mixture.
  4. Serve halibut with salsa.

Nutrition Facts

Calories276kcal
Protein62.03%
Fat11.07%
Carbs26.9%

Properties

Glycemic Index
87.63
Glycemic Load
5.47
Inflammation Score
-8
Nutrition Score
23.736086793568%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Malvidin
0.05mg
Pelargonidin
0.01mg
Catechin
1.4mg
Epicatechin
0.5mg
Eriodictyol
0.01mg
Hesperetin
0.87mg
Naringenin
0.43mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
0.25mg
Kaempferol
0.07mg
Myricetin
0.04mg
Quercetin
1.34mg

Nutrients percent of daily need

Calories:275.8kcal
13.79%
Fat:2.57g
3.95%
Saturated Fat:0.57g
3.59%
Carbohydrates:14.04g
4.68%
Net Carbohydrates:12.33g
4.48%
Sugar:9.98g
11.09%
Cholesterol:83.35mg
27.78%
Sodium:273.7mg
11.9%
Alcohol:9.27g
100%
Alcohol %:2.67%
100%
Protein:32.37g
64.75%
Selenium:78.19µg
111.7%
Vitamin B3:11.67mg
58.36%
Vitamin C:45.87mg
55.6%
Vitamin B6:1.07mg
53.48%
Vitamin D:7.99µg
53.3%
Phosphorus:430.96mg
43.1%
Vitamin B12:1.87µg
31.18%
Potassium:969.76mg
27.71%
Vitamin A:1026.03IU
20.52%
Magnesium:62.71mg
15.68%
Folate:56.06µg
14.01%
Vitamin E:1.7mg
11.32%
Manganese:0.18mg
8.94%
Vitamin B5:0.81mg
8.08%
Vitamin B1:0.12mg
7.98%
Fiber:1.71g
6.83%
Copper:0.13mg
6.34%
Vitamin B2:0.1mg
5.78%
Zinc:0.82mg
5.47%
Vitamin K:4.42µg
4.21%
Iron:0.73mg
4.05%
Calcium:39.92mg
3.99%
Source:My Recipes