Halibut with Caper Salsa Verde

Gluten Free
Dairy Free
Very Healthy
Health score
71%
Halibut with Caper Salsa Verde
30 min.
2
230kcal

Suggestions


Indulge in a delightful culinary experience with our Halibut with Caper Salsa Verde, a dish that perfectly balances flavor and health. This gluten-free and dairy-free recipe is not only easy to prepare but also packed with nutrients, making it an ideal choice for a wholesome lunch or dinner. With a health score of 71, you can enjoy this delicious meal without any guilt.

In just 30 minutes, you can create a vibrant plate that features tender, flaky halibut fillets complemented by a zesty salsa verde. The combination of fresh herbs like basil and parsley, along with the briny capers and a hint of anchovy paste, elevates the dish to a whole new level of taste. Each bite bursts with flavor, while the lightness of the fish keeps it satisfying yet healthy.

With only 230 calories per serving, this dish is perfect for those looking to maintain a balanced diet without sacrificing taste. The caloric breakdown highlights a high protein content, making it a great option for anyone seeking to fuel their body with quality nutrients. Whether you're hosting a dinner party or simply treating yourself to a gourmet meal at home, Halibut with Caper Salsa Verde is sure to impress and satisfy your taste buds.

Ingredients

  • 0.1 teaspoon anchovy paste 
  • 0.3 teaspoon pepper black divided freshly ground
  • 1.5 teaspoons capers minced drained
  • 0.3 teaspoon dijon mustard 
  • tablespoons basil fresh chopped
  • tablespoons flat-leaf parsley fresh chopped
  • 12 ounce pacific halibut filets skinless
  • 0.3 teaspoon kosher salt 
  • 0.3 teaspoon lemon rind grated
  • teaspoons olive oil extra-virgin divided
  • teaspoon shallots minced

Equipment

  • bowl
  • frying pan

Directions

  1. Combine 1 tablespoon oil, 1/8 teaspoon pepper, parsley, and next 6 ingredients (through anchovy paste) in a small bowl, tossing well; set aside.
  2. Heat a large nonstick skillet over medium-high heat.
  3. Add remaining 1 teaspoon oil to pan; swirl to coat.
  4. Sprinkle fish fillets evenly with salt and remaining 1/8 teaspoon black pepper.
  5. Add fish fillets to pan; cook 4 minutes on each side or until desired degree of doneness.
  6. Serve fish with salsa verde.

Nutrition Facts

Calories230kcal
Protein57.02%
Fat41.59%
Carbs1.39%

Properties

Glycemic Index
123
Glycemic Load
0.13
Inflammation Score
-6
Nutrition Score
22.386956297833%

Flavonoids

Apigenin
8.63mg
Luteolin
0.05mg
Kaempferol
2.03mg
Myricetin
0.59mg
Quercetin
2.6mg

Nutrients percent of daily need

Calories:230.39kcal
11.52%
Fat:10.39g
15.98%
Saturated Fat:1.62g
10.15%
Carbohydrates:0.78g
0.26%
Net Carbohydrates:0.42g
0.15%
Sugar:0.15g
0.16%
Cholesterol:83.67mg
27.89%
Sodium:471.19mg
20.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.04g
64.09%
Selenium:78.09µg
111.55%
Vitamin K:79.56µg
75.77%
Vitamin B3:11.24mg
56.19%
Vitamin D:8µg
53.34%
Vitamin B6:0.94mg
47.25%
Phosphorus:407.66mg
40.77%
Vitamin B12:1.87µg
31.24%
Potassium:778.76mg
22.25%
Vitamin E:2.27mg
15.11%
Vitamin A:560.62IU
11.21%
Magnesium:44.14mg
11.03%
Vitamin C:6.15mg
7.45%
Folate:28.7µg
7.18%
Vitamin B5:0.62mg
6.16%
Vitamin B1:0.09mg
6.13%
Zinc:0.7mg
4.65%
Manganese:0.09mg
4.39%
Iron:0.72mg
4.01%
Vitamin B2:0.06mg
3.6%
Copper:0.06mg
3.24%
Calcium:24.9mg
2.49%
Fiber:0.36g
1.44%
Source:My Recipes