Halibut with Artichoke and Olive Caponata

Gluten Free
Dairy Free
Very Healthy
Health score
71%
Halibut with Artichoke and Olive Caponata
52 min.
4
449kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground for seasoning
  • 14.5 ounce canned tomatoes diced with juices canned
  • tablespoon capers rinsed drained
  •  celery stalk chopped
  • tablespoons flat-leaf parsley fresh italian chopped for garnish
  • ounces artichoke hearts frozen thawed cut into 1-inch pieces
  • 16 ounce center-cut halibut fillets 
  • 10  kalamata olives pitted halved
  • 0.3 cup olive oil 
  • tablespoons olive oil extra-virgin
  • tablespoons raisins 
  • small onion red chopped
  • 0.3 cup red wine vinegar 
  • teaspoon salt for seasoning
  • servings salt and pepper black freshly ground
  • tablespoon sugar 

Equipment

  • frying pan
  • oven
  • grill
  • grill pan

Directions

  1. For the caponata: In a large skillet, heat the olive oil over medium-high heat.
  2. Add the onion and season with salt and pepper. Cook until translucent, about 3 minutes.
  3. Add the celery and artichoke hearts and cook until soft and the artichokes are lightly browned, 3 to 4 minutes.
  4. Add the tomatoes, olives, and raisins to the pan. Simmer over medium-low heat, stirring frequently, until the mixture thickens, about 25 minutes. Stir in the vinegar, sugar, and capers and season with salt and pepper, to taste.
  5. Place a nonstick grill pan over medium-high heat or preheat a gas or charcoal grill. (If not using a nonstick grill pan, lightly oil the pan before grilling the fish. The halibut can also be roasted for 10 to 12 minutes in a pre-heated 400 degrees F oven.)
  6. Drizzle the halibut on both sides with olive oil. Season on both sides with salt and pepper. Grill until the flesh flakes easily with a fork, 3 to 4 minutes on each side.
  7. Arrange the halibut on a serving platter and top with the caponata.
  8. Garnish with chopped parsley and serve.

Nutrition Facts

Calories449kcal
Protein21.8%
Fat53.95%
Carbs24.25%

Properties

Glycemic Index
94.22
Glycemic Load
9.6
Inflammation Score
-8
Nutrition Score
27.297390937805%

Flavonoids

Apigenin
6.52mg
Luteolin
0.13mg
Isorhamnetin
1.38mg
Kaempferol
2.85mg
Myricetin
0.45mg
Quercetin
9.05mg

Nutrients percent of daily need

Calories:448.8kcal
22.44%
Fat:27.77g
42.73%
Saturated Fat:4.01g
25.05%
Carbohydrates:28.09g
9.36%
Net Carbohydrates:21.57g
7.84%
Sugar:8.84g
9.82%
Cholesterol:55.57mg
18.52%
Sodium:459.6mg
19.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.25g
50.51%
Selenium:52.86µg
75.51%
Vitamin K:78.36µg
74.63%
Vitamin B3:9.42mg
47.12%
Vitamin B6:0.9mg
44.85%
Vitamin E:6.09mg
40.6%
Phosphorus:355.95mg
35.6%
Vitamin D:5.33µg
35.53%
Potassium:1118.49mg
31.96%
Folate:112.63µg
28.16%
Manganese:0.52mg
26.22%
Fiber:6.52g
26.07%
Vitamin C:19.31mg
23.41%
Vitamin B12:1.25µg
20.79%
Magnesium:75.96mg
18.99%
Iron:3.11mg
17.28%
Copper:0.33mg
16.4%
Vitamin A:706.94IU
14.14%
Vitamin B1:0.2mg
13.31%
Vitamin B2:0.21mg
12.32%
Calcium:96.06mg
9.61%
Vitamin B5:0.85mg
8.54%
Zinc:1.02mg
6.8%