Halibut with Lentils and Mustard Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Halibut with Lentils and Mustard Sauce
30 min.
4
529kcal

Suggestions


If you're looking for a healthy, delicious, and quick meal, this Halibut with Lentils and Mustard Sauce is the perfect dish for you! Packed with flavor and nutrients, it’s a fantastic choice for lunch or dinner. The tender, flaky halibut pairs beautifully with the earthy lentils, while the mustard sauce adds a tangy kick that elevates the entire meal. Not only is it gluten-free and dairy-free, but it also boasts a high health score, making it a guilt-free option for those looking to maintain a balanced diet.

The combination of sweet potato, green lentils, and fresh tarragon creates a rich, savory base, and the hint of white wine and Dijon mustard in the sauce ties everything together beautifully. Whether you're preparing it for a special occasion or a weeknight dinner, this dish offers a perfect balance of protein, healthy fats, and fiber. Plus, it's quick to prepare—ready in just 30 minutes—so you won’t have to sacrifice flavor or nutrition for time.

With its well-rounded taste and impressive health benefits, this meal will satisfy your cravings without weighing you down. Try this Halibut with Lentils and Mustard Sauce today, and discover how easy it can be to create a dish that’s both nutritious and delicious!

Ingredients

  • 0.3 cup dijon mustard 
  • 0.5 pound green lentils rinsed
  • 0.3 cup cooking wine dry white
  •  tarragon fresh chopped
  • cloves garlic chopped
  • 24 ounce halibut fillet 
  • servings kosher salt and pepper black
  • 2.5 cups chicken broth low-sodium
  • tablespoons olive oil 
  • large onion chopped
  • medium sweet potatoes and into peeled cut into 1⁄4-inch pieces

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Heat 1 tablespoon of the oil in a large saucepan over medium heat.
  2. Add the onion and cook, stirring occasionally, until softened, 5 to 6 minutes.
  3. Add the garlic and sweet potato and cook, stirring, for 1 minute.
  4. Add the broth and lentils and simmer, covered, until the lentils are tender, 20 to 25 minutes. Season with 1/2 teaspoon each salt and pepper. Meanwhile, heat the remaining tablespoon of oil in a large skillet over medium-high heat. Season the fish with 1/4 teaspoon each salt and pepper. Cook until opaque throughout, 3 to 5 minutes per side. In a bowl, whisk together the mustard, wine, and tarragon.
  5. Drizzle over the fish and lentils. Tip: Tossed with the mustard sauce, the lentils make a delicious side dish for sausage, pork, or lamb.

Nutrition Facts

Calories529kcal
Protein39.66%
Fat19.75%
Carbs40.59%

Properties

Glycemic Index
76.65
Glycemic Load
10.83
Inflammation Score
-10
Nutrition Score
44.307391042295%

Flavonoids

Malvidin
0.01mg
Catechin
0.31mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.05mg
Quercetin
7.65mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:528.77kcal
26.44%
Fat:11.37g
17.49%
Saturated Fat:1.89g
11.79%
Carbohydrates:52.54g
17.51%
Net Carbohydrates:32.2g
11.71%
Sugar:5.67g
6.3%
Cholesterol:83.35mg
27.78%
Sodium:562.17mg
24.44%
Alcohol:1.54g
100%
Alcohol %:0.39%
100%
Protein:51.34g
102.68%
Vitamin A:8174.17IU
163.48%
Selenium:88.33µg
126.18%
Fiber:20.34g
81.38%
Folate:307.31µg
76.83%
Phosphorus:761.41mg
76.14%
Vitamin B3:15.07mg
75.33%
Vitamin B6:1.46mg
72.95%
Manganese:1.09mg
54.74%
Vitamin D:7.99µg
53.3%
Potassium:1701.07mg
48.6%
Vitamin B1:0.68mg
45.01%
Magnesium:137.86mg
34.47%
Vitamin B12:2.02µg
33.64%
Iron:5.72mg
31.75%
Copper:0.53mg
26.35%
Zinc:3.85mg
25.66%
Vitamin B5:2.36mg
23.57%
Vitamin E:2.53mg
16.89%
Vitamin B2:0.28mg
16.3%
Calcium:92.04mg
9.2%
Vitamin C:7.28mg
8.83%
Vitamin K:8.53µg
8.13%
Source:My Recipes