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

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  •  garlic cloves minced
  • 24 ounce pacific halibut filets skinless
  • 0.5 cup israeli couscous uncooked
  • tablespoons kalamata olives pitted quartered
  • 0.5 teaspoon kosher salt divided
  •  lemons cut into 1/8-inch-thick slices
  • 0.8 cup lower-sodium chicken broth fat-free
  • teaspoons olive oil divided
  • teaspoons torn 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