Halibut with White Beans in Tomato-Rosemary Broth

Gluten Free
Dairy Free
Very Healthy
Health score
87%
Halibut with White Beans in Tomato-Rosemary Broth
35 min.
4
367kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 16 ounce cannellini beans beans white rinsed drained canned
  • 0.5 cup cooking wine dry white
  • 1.5 cups less-sodium chicken broth fat-free
  • 0.5 teaspoon rosemary fresh chopped
  •  garlic cloves minced
  • 24 ounce pacific halibut filets 
  • tablespoon olive oil 
  • cups plum tomatoes chopped ( 4)
  • 0.3 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Sprinkle fish evenly with salt and pepper.
  3. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  4. Remove fish from pan; keep warm.
  5. Add garlic to pan; cook 30 seconds, stirring constantly. Stir in tomato, broth, wine, and beans; bring to a boil. Reduce heat, and simmer 5 minutes.
  6. Remove from heat; stir in rosemary.
  7. Serve immediately.

Nutrition Facts

Calories367kcal
Protein48.14%
Fat16.92%
Carbs34.94%

Properties

Glycemic Index
49
Glycemic Load
7.25
Inflammation Score
-8
Nutrition Score
31.086956272955%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.92mg
Kaempferol
0.11mg
Myricetin
0.18mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:366.87kcal
18.34%
Fat:6.48g
9.98%
Saturated Fat:1.1g
6.89%
Carbohydrates:30.12g
10.04%
Net Carbohydrates:23.19g
8.43%
Sugar:3.87g
4.3%
Cholesterol:83.35mg
27.78%
Sodium:622.61mg
27.07%
Alcohol:3.09g
100%
Alcohol %:0.75%
100%
Protein:41.5g
83%
Selenium:81.5µg
116.43%
Vitamin B3:12.42mg
62.12%
Vitamin B6:1.16mg
57.89%
Phosphorus:550.28mg
55.03%
Vitamin D:7.99µg
53.3%
Potassium:1589.77mg
45.42%
Manganese:0.82mg
41.18%
Vitamin B12:2.04µg
34.02%
Magnesium:114.42mg
28.61%
Folate:113.1µg
28.27%
Fiber:6.93g
27.71%
Iron:4.24mg
23.56%
Vitamin A:1100.54IU
22.01%
Vitamin E:3.08mg
20.52%
Vitamin C:16.68mg
20.21%
Copper:0.4mg
19.78%
Vitamin B1:0.25mg
16.55%
Zinc:2.16mg
14.37%
Vitamin K:15.09µg
14.37%
Calcium:116.06mg
11.61%
Vitamin B5:1.02mg
10.25%
Vitamin B2:0.14mg
8.22%
Source:My Recipes