Halibut with Spicy Mint-Cilantro Chutney

Gluten Free
Health score
23%
Halibut with Spicy Mint-Cilantro Chutney
30 min.
4
229kcal

Suggestions


If you're looking to elevate your lunch or dinner with a dish that's both healthy and bursting with flavor, look no further than Halibut with Spicy Mint-Cilantro Chutney. This gluten-free gem is not only quick to prepare, taking just 30 minutes, but it also offers a nourishing balance of protein, healthy fats, and vibrant herbs. Each serving is only 229 calories, making it a guilt-free choice for those mindful of their diet.

The star of this dish, halibut, is a lean fish known for its mild taste and flaky texture, which perfectly complements the zesty, spicy chutney made from fresh cilantro, mint, and serrano pepper. The aromatic blend of cumin, ginger, and garam masala adds a wonderful depth of flavor, creating a delightful contrast to the freshness of the herbs.

Whether you're serving it for a family meal or impressing guests at a dinner party, this dish is sure to become a favorite. With just the right kick from the spices and the creaminess of Greek yogurt, every bite is a celebration of taste and health. So, grab your frying pan and mini food processor, and get ready to whisk your taste buds away on a culinary adventure that combines the best of the sea with vibrant herbs. Your plate is calling!

Ingredients

  • tablespoon butter 
  • tablespoon canola oil 
  • 0.1 teaspoon cumin seeds 
  • 0.5 cup cilantro leaves fresh
  • 0.5 teaspoon ginger fresh minced peeled
  • tablespoons mint leaves fresh chopped
  • 0.5 teaspoon garam masala 
  •  garlic clove crushed
  • 0.5 cup spring onion chopped
  • 24 ounce pacific halibut filets skinless
  • 1.5 teaspoons juice of lemon fresh
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  •  serrano chiles halved
  • 0.1 teaspoon sugar 
  • 0.3 cup greek yogurt 2% greek-style (such as Fage)

Equipment

  • food processor
  • frying pan

Directions

  1. Remove seeds from half of serrano pepper; leave seeds in other half of pepper.
  2. Place both pepper halves in a mini food processor; pulse 5 times or until minced.
  3. Add cilantro and next 9 ingredients (through garlic); process until smooth. Stir in mint.
  4. Heat a large nonstick skillet over medium-high heat.
  5. Combine garam masala and 1/4 teaspoon salt; sprinkle evenly over fish.
  6. Add oil and butter to pan; swirl until butter melts.
  7. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness.
  8. Serve chutney with fish.

Nutrition Facts

Calories229kcal
Protein59.98%
Fat35.35%
Carbs4.67%

Properties

Glycemic Index
71.02
Glycemic Load
0.36
Inflammation Score
-6
Nutrition Score
21.150869721952%

Flavonoids

Eriodictyol
0.86mg
Hesperetin
0.53mg
Naringenin
0.03mg
Apigenin
0.13mg
Luteolin
0.38mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
2.65mg

Nutrients percent of daily need

Calories:228.58kcal
11.43%
Fat:8.77g
13.49%
Saturated Fat:2.58g
16.13%
Carbohydrates:2.6g
0.87%
Net Carbohydrates:1.89g
0.69%
Sugar:0.96g
1.07%
Cholesterol:91.5mg
30.5%
Sodium:364.99mg
15.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.46g
66.93%
Selenium:79.05µg
112.93%
Vitamin B3:11.27mg
56.33%
Vitamin D:7.99µg
53.3%
Vitamin B6:0.97mg
48.62%
Phosphorus:428.97mg
42.9%
Vitamin K:35.01µg
33.34%
Vitamin B12:1.96µg
32.74%
Potassium:829.25mg
23.69%
Vitamin E:1.87mg
12.45%
Vitamin A:582.74IU
11.65%
Magnesium:46.56mg
11.64%
Folate:34.26µg
8.56%
Vitamin B1:0.1mg
6.76%
Vitamin B5:0.67mg
6.68%
Vitamin C:5.34mg
6.47%
Vitamin B2:0.11mg
6.46%
Zinc:0.79mg
5.24%
Manganese:0.1mg
4.83%
Calcium:45.43mg
4.54%
Iron:0.7mg
3.89%
Copper:0.07mg
3.51%
Fiber:0.72g
2.87%
Source:My Recipes