Halibut Provencal

Gluten Free
Dairy Free
Very Healthy
Health score
62%
Halibut Provencal
28 min.
4
265kcal

Suggestions

Ingredients

  • 0.8 cup celery chopped ( 3 stalks)
  • 0.5 cup cooking wine dry white
  • 0.8 cup fennel bulb thinly sliced ( 1 small bulb)
  • teaspoon garlic minced
  • 24 ounce pacific halibut filets 
  • tablespoon penzey's southwest seasoning dried italian
  • tablespoon olive oil 
  • 1.5 cups onion thinly sliced ( 1 medium)
  • tablespoons orange juice fresh
  • teaspoon orange rind grated
  • 0.5 teaspoon pepper 
  • 0.8 teaspoon salt 
  • cups tomatoes seeded chopped ( 3 medium)

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 40
  2. Heat oil in a large nonstick skillet over medium heat.
  3. Add onion, fennel, celery, and garlic. Saut 3 minutes or until vegetables are tender.
  4. Add wine and next 5 ingredients. Bring to a boil; stir in tomato.
  5. Place fish in an 11 x 7-inch baking dish coated with cooking spray. Spoon tomato mixture over fish.
  6. Bake, uncovered, at 400 for 15 minutes or until fish flakes easily when tested with a fork.
  7. Place fillets on individual plates. Spoon tomato mixture evenly over each serving.

Nutrition Facts

Calories265kcal
Protein55.34%
Fat22.7%
Carbs21.96%

Properties

Glycemic Index
81.5
Glycemic Load
3.08
Inflammation Score
-8
Nutrition Score
25.658260635708%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.19mg
Hesperetin
1.14mg
Naringenin
0.8mg
Apigenin
0.55mg
Luteolin
0.22mg
Isorhamnetin
3.01mg
Kaempferol
0.5mg
Myricetin
0.13mg
Quercetin
12.77mg

Nutrients percent of daily need

Calories:264.81kcal
13.24%
Fat:6.12g
9.41%
Saturated Fat:1.07g
6.71%
Carbohydrates:13.31g
4.44%
Net Carbohydrates:9.91g
3.6%
Sugar:6.46g
7.18%
Cholesterol:83.35mg
27.78%
Sodium:583.61mg
25.37%
Alcohol:3.09g
100%
Alcohol %:1.02%
100%
Protein:33.56g
67.12%
Selenium:78.27µg
111.82%
Vitamin B3:11.89mg
59.44%
Vitamin B6:1.13mg
56.39%
Vitamin D:7.99µg
53.3%
Phosphorus:459.75mg
45.98%
Potassium:1182.42mg
33.78%
Vitamin B12:1.87µg
31.18%
Vitamin K:32.35µg
30.81%
Vitamin C:22.38mg
27.13%
Manganese:0.38mg
18.8%
Vitamin A:884.44IU
17.69%
Magnesium:66.22mg
16.55%
Vitamin E:2.34mg
15.58%
Folate:60.24µg
15.06%
Fiber:3.4g
13.61%
Vitamin B1:0.16mg
10.64%
Vitamin B5:0.86mg
8.6%
Iron:1.38mg
7.66%
Calcium:75.9mg
7.59%
Copper:0.14mg
7.15%
Vitamin B2:0.11mg
6.63%
Zinc:0.99mg
6.57%
Source:My Recipes