Halibut with Cumin-Pepper Curry

Gluten Free
Dairy Free
Health score
20%
Halibut with Cumin-Pepper Curry
45 min.
4
225kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • teaspoons canola oil 
  • 0.3 teaspoon pepper red crushed
  • 14 ounce less-sodium chicken broth fat-free canned
  • tablespoon ginger fresh peeled chopped
  •  garlic cloves minced
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • 0.3 teaspoon ground turmeric 
  • 24 ounce pacific halibut filets 
  • tablespoons juice of lemon fresh
  • 0.8 cup coconut milk light
  • 0.3 cup onion finely chopped
  • 0.5 teaspoon salt 
  • tablespoon water 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 7 ingredients in a small bowl.
  2. Add 1/4 teaspoon of black pepper, stirring until well blended.
  3. Heat oil in a large nonstick skillet over medium heat.
  4. Add onion; cook 3 minutes, stirring occasionally.
  5. Add ginger mixture; cook 1 minute, stirring frequently.
  6. Add broth; bring to a boil. Reduce heat, and simmer 5 minutes.
  7. Add coconut milk and juice; simmer 2 minutes.
  8. Sprinkle fish with remaining 1/4 teaspoon black pepper and salt.
  9. Add fish to pan; cook 8 minutes or until fish flakes easily when tested with a fork or until the desired degree of doneness.
  10. Garnish with the chopped fresh parsley, if desired.

Nutrition Facts

Calories225kcal
Protein60.4%
Fat30.01%
Carbs9.59%

Properties

Glycemic Index
41
Glycemic Load
0.57
Inflammation Score
-8
Nutrition Score
19.775217460549%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.05mg
Quercetin
2.12mg

Nutrients percent of daily need

Calories:224.82kcal
11.24%
Fat:7.23g
11.13%
Saturated Fat:3.18g
19.87%
Carbohydrates:5.2g
1.73%
Net Carbohydrates:4.5g
1.64%
Sugar:0.94g
1.05%
Cholesterol:83.35mg
27.78%
Sodium:848.02mg
36.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.75g
65.5%
Selenium:80.45µg
114.93%
Vitamin B3:11.74mg
58.7%
Vitamin D:7.99µg
53.3%
Vitamin B6:1.01mg
50.55%
Phosphorus:426.97mg
42.7%
Vitamin B12:2.07µg
34.49%
Potassium:839.42mg
23.98%
Magnesium:47.67mg
11.92%
Vitamin E:1.48mg
9.89%
Manganese:0.17mg
8.44%
Vitamin C:6.29mg
7.63%
Vitamin B5:0.76mg
7.56%
Vitamin B1:0.11mg
7.39%
Folate:26.01µg
6.5%
Iron:1.02mg
5.65%
Zinc:0.76mg
5.05%
Vitamin B2:0.09mg
5.01%
Copper:0.09mg
4.6%
Calcium:34.8mg
3.48%
Vitamin A:159.89IU
3.2%
Fiber:0.7g
2.79%
Vitamin K:2.1µg
2%
Source:My Recipes