Halibut with Citrus Couscous, Red-Onion Marmalade, and Cilantro-Almond Sauce

Dairy Free
Very Healthy
Health score
63%
Halibut with Citrus Couscous, Red-Onion Marmalade, and Cilantro-Almond Sauce
45 min.
4
506kcal

Suggestions

Ingredients

  • 0.5 cup almonds toasted sliced
  • 0.1 teaspoon pepper black
  • 0.3 teaspoon pepper black
  • teaspoon chile paste 
  • cup couscous uncooked
  • 0.3 teaspoon curry powder 
  • tablespoon curry powder 
  • 1.5 cups cilantro leaves fresh chopped
  •  garlic cloves minced
  •  garlic cloves peeled
  • teaspoon ground cumin 
  • 24 ounce skinned halibut fillets ()
  • tablespoons honey 
  • 0.3 cup jalapeno seeded finely chopped ( 2 large)
  • tablespoons juice of lemon fresh
  • 0.3 teaspoon lemon rind grated
  • 0.3 cup juice of lime fresh
  • 0.3 cup orange juice fresh
  • tablespoons orange juice fresh
  • 0.3 teaspoon orange rind grated
  • teaspoon orange rind grated
  • Dash pepper black
  • 0.3 cup port sweet
  • cup onion red vertically sliced
  • tablespoons red wine vinegar 
  • cups gourmet salad greens 
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • tablespoons sugar 
  • 0.8 cup water 
  • tablespoons water 

Equipment

  • food processor
  • frying pan
  • sauce pan
  • blender

Directions

  1. To prepare marmalade, combine first 4 ingredients in a small nonaluminum saucepan. Bring to a boil; cook until reduced to 1/2 cup (about 5 minutes).
  2. Add onion and 1 teaspoon orange rind; cook 5 minutes.
  3. Sprinkle with 1/8 teaspoon salt and dash of black pepper; set aside.
  4. To prepare sauce, combine cilantro and next 9 ingredients (cilantro through peeled garlic) in a blender or food processor; process until smooth.
  5. To prepare couscous, bring 3/4 cup water and next 9 ingredients (water though minced garlic) to a boil in a medium saucepan; gradually stir in couscous.
  6. Remove from heat; cover and let stand for 5 minutes. Fluff with a fork.
  7. To prepare the halibut, combine curry and 1/2 teaspoon salt. Rub the fillets with curry mixture. Lightly coat with cooking spray.
  8. Heat a large nonstick skillet over medium-high heat until hot.
  9. Add fillets, and saut 4 minutes on each side or until fish flakes easily when tested with a fork.
  10. Place 1/2 cup salad greens on each of 4 plates, and top each serving with 1 cup couscous. Arrange fillets on top of couscous, and top with 2 tablespoons marmalade. Spoon 1/4 cup sauce around plate.

Nutrition Facts

Calories506kcal
Protein33.24%
Fat16.01%
Carbs50.75%

Properties

Glycemic Index
157.09
Glycemic Load
31.74
Inflammation Score
-8
Nutrition Score
31.996956452079%

Flavonoids

Cyanidin
0.31mg
Petunidin
0.3mg
Delphinidin
0.3mg
Malvidin
2.08mg
Peonidin
0.19mg
Catechin
1.22mg
Epigallocatechin
0.31mg
Epicatechin
0.64mg
Eriodictyol
0.77mg
Hesperetin
5.4mg
Naringenin
0.99mg
Apigenin
0.02mg
Luteolin
0.09mg
Isorhamnetin
2.31mg
Kaempferol
0.33mg
Myricetin
0.14mg
Quercetin
11.99mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:505.76kcal
25.29%
Fat:8.84g
13.6%
Saturated Fat:1.07g
6.68%
Carbohydrates:63.1g
21.03%
Net Carbohydrates:57.54g
20.92%
Sugar:19.85g
22.05%
Cholesterol:83.35mg
27.78%
Sodium:646.13mg
28.09%
Alcohol:1.59g
100%
Alcohol %:0.45%
100%
Protein:41.32g
82.63%
Selenium:79.35µg
113.36%
Vitamin B3:13.59mg
67.97%
Vitamin B6:1.18mg
59.19%
Phosphorus:579.17mg
57.92%
Vitamin D:7.99µg
53.3%
Manganese:0.93mg
46.73%
Vitamin C:37.79mg
45.81%
Potassium:1190.12mg
34%
Vitamin E:4.78mg
31.86%
Vitamin B12:1.87µg
31.18%
Magnesium:112.36mg
28.09%
Fiber:5.55g
22.21%
Vitamin K:22.04µg
20.99%
Copper:0.37mg
18.48%
Vitamin A:892.89IU
17.86%
Folate:67.94µg
16.99%
Vitamin B1:0.25mg
16.88%
Vitamin B2:0.28mg
16.6%
Iron:2.62mg
14.55%
Vitamin B5:1.41mg
14.1%
Zinc:1.69mg
11.27%
Calcium:99.47mg
9.95%
Source:My Recipes