Halibut with Tuscan Beans and Endive

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Halibut with Tuscan Beans and Endive
35 min.
4
467kcal

Suggestions

Ingredients

  • 15 ounce .5 can cannellini beans drained and rinsed canned
  • heads endive quartered
  • handful parsley fresh
  • clove garlic roughly chopped
  • 24 ounce pacific halibut filets with skin
  • servings kosher salt and pepper freshly ground
  • cup chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  • small onion red thinly sliced
  • 0.5 cup roasted peppers prepared drained roughly chopped
  • small sprig rosemary chopped
  • teaspoon sugar 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 2 tablespoons olive oil in a medium skillet over medium heat.
  2. Add the endive quarters, sprinkle with sugar and cook, tossing a couple of times, until lightly browned, about 2 minutes.
  3. Add the red onion, peppers and garlic and cook until the endive is wilted, about 2 more minutes. Raise the heat to high, add the beans, broth and rosemary and continue cooking, mashing some of the beans with a spoon to thicken the sauce slightly, 2 to 3 minutes.
  4. Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Season the halibut fillets with salt and pepper; place skin-side up in the pan and cook until golden, about 4 minutes. Turn and cook until firm but still translucent in the center, 4 more minutes.
  5. Place the halibut fillets in 4 shallow bowls and spoon the beans and endive on top.
  6. Garnish with parsley. Photograph by Antonis Achiellos

Nutrition Facts

Calories467kcal
Protein37.01%
Fat33.17%
Carbs29.82%

Properties

Glycemic Index
88.77
Glycemic Load
7.01
Inflammation Score
-10
Nutrition Score
49.310869299847%

Flavonoids

Apigenin
2.17mg
Luteolin
0.03mg
Isorhamnetin
1.38mg
Kaempferol
22.92mg
Myricetin
0.17mg
Quercetin
5.6mg

Nutrients percent of daily need

Calories:466.99kcal
23.35%
Fat:17.47g
26.88%
Saturated Fat:2.75g
17.16%
Carbohydrates:35.36g
11.79%
Net Carbohydrates:22.54g
8.2%
Sugar:3.13g
3.48%
Cholesterol:83.35mg
27.78%
Sodium:623.64mg
27.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.87g
87.74%
Vitamin K:547.78µg
521.7%
Selenium:80.02µg
114.31%
Folate:418.66µg
104.66%
Vitamin A:5166.35IU
103.33%
Manganese:1.59mg
79.49%
Vitamin B3:13.05mg
65.24%
Phosphorus:592.09mg
59.21%
Potassium:2054.5mg
58.7%
Vitamin B6:1.14mg
56.88%
Vitamin D:7.99µg
53.3%
Fiber:12.81g
51.26%
Magnesium:133.1mg
33.28%
Vitamin E:4.9mg
32.65%
Iron:5.8mg
32.24%
Vitamin B12:1.93µg
32.17%
Vitamin C:26.38mg
31.97%
Copper:0.58mg
28.81%
Vitamin B5:2.85mg
28.54%
Vitamin B1:0.39mg
25.77%
Zinc:3.74mg
24.92%
Calcium:225.7mg
22.57%
Vitamin B2:0.29mg
17.15%