Halibut with Olive and Bell Pepper Couscous

Dairy Free
Very Healthy
Health score
84%
Halibut with Olive and Bell Pepper Couscous
45 min.
4
290kcal

Suggestions


If you're looking for a healthy yet delicious dish to impress your family or friends, look no further than this Halibut with Olive and Bell Pepper Couscous! This vibrant meal is not only dairy-free but also scores a remarkable health rating of 84, making it an excellent choice for health-conscious eaters.

Imagine tender, flaky halibut fillets, perfectly seasoned and broiled to perfection, resting atop a flavorful bed of Israeli couscous. The couscous is infused with the zesty notes of garlic, complemented by the sweetness of red bell peppers, and the briny richness of kalamata olives. Each bite transports you to a sunny Mediterranean getaway, all while keeping your caloric intake in check at just 290 calories per serving.

This dish is as easy as it is delightful, requiring just 45 minutes of your time, making it suitable for lunch or dinner. Not to mention, it's versatile enough to be served for special occasions or casual family meals. So why not take a break from the ordinary and elevate your dining experience? With its healthy ingredients and simple preparation, Halibut with Olive and Bell Pepper Couscous is sure to become a new favorite in your culinary repertoire!

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  •  garlic clove minced
  • 24 ounce pacific halibut filets skinless
  • 0.5 cup regular couscous uncooked
  • tablespoons kalamata olives pitted quartered
  • 0.5 teaspoon kosher salt divided
  •  optional: lemon cut into 1/8-inch-thick slices
  • 0.8 cup beef broth fat-free
  • teaspoons olive oil divided
  • teaspoons oregano fresh
  • 0.5 cup bell pepper diced red

Equipment

  • frying pan
  • sauce pan
  • oven
  • broiler

Directions

  1. Preheat broiler to high.
  2. Heat a medium saucepan over medium-high heat.
  3. Add 1 teaspoon oil to pan; swirl to coat.
  4. Add bell pepper and garlic; cook 1 minute, stirring occasionally.
  5. Add couscous; cook 1 minute or until lightly browned.
  6. Add broth; bring to a boil. Cover and simmer 7 minutes or until liquid evaporates. Stir in olives, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
  7. Sprinkle halibut evenly with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon black pepper.
  8. Heat a large ovenproof skillet over medium-high heat.
  9. Add remaining 1 teaspoon oil to pan; swirl to coat.
  10. Add fillets to pan; cook 3 minutes.
  11. Remove pan from heat; turn fillets over. Arrange torn oregano and lemon slices evenly over fillets.
  12. Place pan in oven. Broil 5 minutes or until fish flakes easily when tested with a fork.
  13. Serve fish with couscous.

Nutrition Facts

Calories290kcal
Protein49.56%
Fat16.4%
Carbs34.04%

Properties

Glycemic Index
59.88
Glycemic Load
11.39
Inflammation Score
-10
Nutrition Score
26.187391322592%

Flavonoids

Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Luteolin
1.16mg
Kaempferol
0.02mg
Myricetin
0.29mg
Quercetin
0.68mg

Nutrients percent of daily need

Calories:290.12kcal
14.51%
Fat:5.33g
8.2%
Saturated Fat:0.95g
5.92%
Carbohydrates:24.89g
8.3%
Net Carbohydrates:20.85g
7.58%
Sugar:2.25g
2.5%
Cholesterol:83.35mg
27.78%
Sodium:556.06mg
24.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.24g
72.48%
Selenium:78.15µg
111.64%
Vitamin C:52.97mg
64.21%
Vitamin B3:12.17mg
60.86%
Vitamin B6:1.09mg
54.72%
Vitamin D:7.99µg
53.3%
Phosphorus:457.06mg
45.71%
Vitamin B12:1.87µg
31.18%
Potassium:1015.52mg
29.01%
Manganese:0.38mg
19%
Fiber:4.05g
16.19%
Magnesium:61.73mg
15.43%
Vitamin A:760.24IU
15.2%
Vitamin E:2.22mg
14.82%
Vitamin K:15.04µg
14.33%
Folate:44.14µg
11.04%
Vitamin B1:0.16mg
10.61%
Vitamin B5:1.04mg
10.43%
Iron:1.73mg
9.59%
Calcium:70.42mg
7.04%
Copper:0.14mg
7.03%
Vitamin B2:0.11mg
6.31%
Zinc:0.95mg
6.3%
Source:My Recipes