Halibut with Carrots, Fennel, Lemon, and Garlic

Gluten Free
Dairy Free
Very Healthy
Health score
88%
Halibut with Carrots, Fennel, Lemon, and Garlic
45 min.
8
183kcal

Suggestions


If you're looking for a meal that is both delicious and healthy, look no further than this Halibut with Carrots, Fennel, Lemon, and Garlic. This dish is the perfect choice for lunch or dinner, offering a delightful combination of flavors and textures that will tantalize your taste buds while keeping your health goals in check. With a remarkable health score of 88, this recipe is gluten-free and dairy-free, making it suitable for a variety of dietary preferences.

Imagine the succulent halibut fillets nestled atop a bed of aromatic fennel, with vibrant matchstick carrots and juicy tomatoes surrounding them. The addition of fresh thyme and zesty lemons not only enhances the dish's fragrance but also infuses every bite with a burst of flavor. The light drizzle of garlic-infused olive oil gives the meal a rich, velvety texture, ensuring that you savor each mouthful.

This dish is incredibly easy to prepare, taking just 45 minutes from start to finish. It's a wonderful way to present a show-stopping meal to friends or family without spending hours in the kitchen. With each serving boasting only 183 calories, you can indulge guilt-free. So gather your ingredients, preheat your oven, and treat yourself and your loved ones to this nutritious and flavorful fish feast that is sure to impress!

Ingredients

  • medium carrots cut into matchstick-size strips
  • 12 ounce cherry tomatoes halved
  • large fennel bulb fresh halved very thinly sliced
  • large bunches thyme sprigs fresh
  •  garlic clove peeled
  • 32 ounce pacific halibut filets 
  • large optional: lemon very thin sliced cut into 8 wedges
  • cup olive oil divided

Equipment

  • baking sheet
  • oven
  • blender
  • aluminum foil
  • spatula

Directions

  1. Preheat oven to 450°F. Line large rimmed baking sheet with foil, leaving overhang as long as baking sheet.
  2. Brush foil with 1 tablespoon oil. Scatter sliced fennel in center of foil as bed for fish. Top fennel with lemon slices, then fish, spacing slightly apart.
  3. Sprinkle fish with salt and pepper.
  4. Sprinkle carrots over fish; arrange tomatoes around fish.
  5. Drizzle 3 tablespoons oil over fish and tomatoes. Top with 16 thyme sprigs. Cover fish with foil overhang and seal.
  6. Bake fish until just opaque in center, about 12 minutes.
  7. Meanwhile, blend remaining 3/4 cup olive oil and garlic in blender until smooth. Season sauce to taste with salt and pepper.
  8. Open foil packet.
  9. Drizzle all of sauce over fish and vegetables. Reseal foil.
  10. Let fish cool at room temperature 1 hour. Chill overnight.
  11. Discard thyme sprigs. Using large spatula, transfer 1 fish fillet with fennel base to each of 8 plates. Divide tomatoes, carrots, and sauce among plates.
  12. Garnish fish with lemon wedges and fennel fronds.

Nutrition Facts

Calories183kcal
Protein48.03%
Fat34.51%
Carbs17.46%

Properties

Glycemic Index
30.29
Glycemic Load
1.57
Inflammation Score
-9
Nutrition Score
20.062608874362%

Flavonoids

Eriodictyol
6.08mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
0.03mg
Luteolin
0.68mg
Kaempferol
0.05mg
Myricetin
0.16mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:183.1kcal
9.16%
Fat:7.14g
10.98%
Saturated Fat:1.13g
7.04%
Carbohydrates:8.13g
2.71%
Net Carbohydrates:5.69g
2.07%
Sugar:3.61g
4.02%
Cholesterol:55.57mg
18.52%
Sodium:108.32mg
4.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.36g
44.72%
Selenium:52.36µg
74.8%
Vitamin A:2888.67IU
57.77%
Vitamin B3:7.98mg
39.91%
Vitamin B6:0.72mg
36.08%
Vitamin D:5.33µg
35.53%
Vitamin C:29.05mg
35.21%
Phosphorus:305.22mg
30.52%
Vitamin K:24.84µg
23.65%
Potassium:797.72mg
22.79%
Vitamin B12:1.25µg
20.79%
Vitamin E:2.02mg
13.46%
Magnesium:39.46mg
9.86%
Fiber:2.44g
9.75%
Folate:33.04µg
8.26%
Manganese:0.16mg
7.99%
Vitamin B1:0.1mg
6.49%
Vitamin B5:0.61mg
6.1%
Iron:0.98mg
5.44%
Copper:0.1mg
4.89%
Calcium:41.42mg
4.14%
Vitamin B2:0.07mg
4.06%
Zinc:0.59mg
3.95%
Source:Epicurious