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


If you’re looking for a healthy yet delicious meal that celebrates the vibrant flavors of spring and summer, look no further than this wonderful Halibut with Spring Onion and Summer Squash Sauté. With a health score of 100 and being both gluten-free and dairy-free, this dish is not only a feast for the palate but also a nutritious option for any meal of the day.

The star of the dish is the incredibly tender halibut, which pairs wonderfully with the freshness of spring onions and the sweet, tender bites of assorted summer squash. This recipe showcases how simple ingredients can come together to create something truly spectacular. In just 45 minutes, you can prepare an impressive meal for four that still keeps your health goals on track, coming in at only 324 calories per serving.

The cooking process is straightforward and rewarding—imagine the aromatic scents wafting through your kitchen as you sauté the vegetables to golden perfection and sear the halibut until it reaches a beautiful, flaky finish. Each bite is a delightful balance of flavors and textures, all while being packed with nutrient-rich ingredients. It’s the perfect dish for lunch, dinner, or any occasion where you want to impress family and friends with minimal effort. Get ready to savor the deliciousness of Halibut with Spring Onion and Summer Squash Sauté!

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