Halibut with Spring Onion and Summer Squash Saute

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Halibut with Spring Onion and Summer Squash Saute
45 min.
4
324kcal

Suggestions


Indulge your taste buds with a vibrant and nutritious dish that perfectly celebrates the freshness of spring and summer produce: Halibut with Spring Onion and Summer Squash Sauté. This recipe is not only a feast for the eyes but also a wholesome option for health-conscious diners. With a remarkable health score of 100, you can enjoy this meal guilt-free, knowing it is both gluten-free and dairy-free.

Perfect for lunch or dinner, this dish features succulent skinless halibut fillets that are beautifully pan-seared to a golden brown, embodying a crispy exterior while remaining tender and flaky inside. The sautéed spring onions and assorted summer squash provide a delightful medley of flavors and textures, elevating the fish to new heights. With every bite, you will experience the vibrant crunch of the squash complemented by the mild sweetness of the spring onions and fragrant thyme.

This recipe is elegantly uncomplicated, requiring just 45 minutes from prep to plate, making it an ideal choice for a delightful weeknight dinner or a special gathering with loved ones. With only 324 calories per serving, you can enjoy a satisfying meal that is packed with protein and healthy fats without the guilt. Treat yourself and your guests to this exquisite Halibut with Spring Onion and Summer Squash Sauté, and savor the essence of vibrant, seasonal eating!

Ingredients

  • 24 ounce pacific halibut filets skinless
  • servings pepper black freshly ground
  • tablespoons olive oil divided ()
  • large spring onion separated
  • 1.5 pounds summer squash assorted cut into 1" pieces
  • tablespoon thyme leaves 

Equipment

  • frying pan

Directions

  1. Cut onion bulbs in half lengthwise (quarterif large).
  2. Cut enough onion tops into 2"lengths to measure 1 cup.
  3. Heat 1 tablespoon oil ina large skillet over medium-high heat untilalmost smoking.
  4. Add onion bulbs, cut sidedown; cook until golden, about 3 minutes.
  5. Transfer to a plate.
  6. Heat 1 tablespoon oil in same skillet.
  7. Addsquash; cook, stirring occasionally, untilgolden brown and just tender, about5 minutes. Stir in onion bulbs, 1 cup oniontops, and 1 tablespoon thyme leaves; season withsalt and pepper and cook until onion topswilt, about 1 minute longer.
  8. Remove fromheat; set squash mixture aside.
  9. Heat remaining 2 tablespoons oil in a largenonstick or cast-iron skillet over medium-highheat. Season halibut with salt.
  10. Add fishand thyme sprigs to skillet and cook untilfish is golden brown, about 5 minutes. Turnfish and cook until just cooked throughand opaque in the center, about 2 minuteslonger. Divide onion-squash sauté amongplates; top with halibut.

Nutrition Facts

Calories324kcal
Protein42.27%
Fat45.73%
Carbs12%

Properties

Glycemic Index
47.75
Glycemic Load
2.08
Inflammation Score
-10
Nutrition Score
32.785652036252%

Flavonoids

Apigenin
0.06mg
Luteolin
0.81mg
Kaempferol
0.68mg
Quercetin
5.34mg

Nutrients percent of daily need

Calories:323.78kcal
16.19%
Fat:16.7g
25.69%
Saturated Fat:2.53g
15.81%
Carbohydrates:9.86g
3.29%
Net Carbohydrates:6.42g
2.33%
Sugar:4.91g
5.45%
Cholesterol:83.35mg
27.78%
Sodium:127.53mg
5.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.72g
69.44%
Selenium:78.21µg
111.73%
Vitamin K:117.19µg
111.61%
Vitamin B6:1.34mg
66.99%
Vitamin B3:12.2mg
60.99%
Vitamin D:7.99µg
53.3%
Vitamin C:41.12mg
49.84%
Phosphorus:486.58mg
48.66%
Potassium:1335.7mg
38.16%
Vitamin B12:1.87µg
31.18%
Folate:102.54µg
25.64%
Vitamin E:3.53mg
23.56%
Manganese:0.44mg
21.96%
Vitamin A:1036.35IU
20.73%
Magnesium:81.01mg
20.25%
Vitamin B2:0.34mg
20.06%
Fiber:3.44g
13.77%
Vitamin B1:0.2mg
13.01%
Iron:2mg
11.12%
Vitamin B5:0.89mg
8.93%
Copper:0.18mg
8.92%
Zinc:1.33mg
8.89%
Calcium:81.09mg
8.11%
Source:Epicurious