Mediterranean Halibut Sandwiches

Dairy Free
Health score
13%
Mediterranean Halibut Sandwiches
50 min.
4
671kcal

Suggestions

Ingredients

  • 2 cups arugula 
  • 0.3 teaspoon pepper black freshly ground
  • 1 tablespoon capers drained
  • 1 loaf ciabatta bread ends trimmed halved lengthwise
  • 0.3 cup basil leaves fresh chopped
  • 2 tablespoons parsley leaves fresh chopped
  • 1 clove garlic peeled halved
  • 12 ounce center-cut halibut fillets 6-ounce
  • 0.5 teaspoon kosher salt 
  • 1  lemon zest 
  • 0.3 cup mayonnaise 
  • 2 tablespoons olive oil extra-virgin
  • 4 servings olive oil extra-virgin for drizzling
  • 0.3 cup sun-dried tomatoes chopped

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • grill
  • grill pan
  • glass baking pan

Directions

  1. Place an oven rack in the center of the oven. Preheat the oven to 450 degrees F. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.
  2. Season the halibut on both sides with the salt and pepper.
  3. Place on the baking sheet and drizzle with oil.
  4. Bake until the fish is cooked through and the flesh flakes easily with a fork, 10 to 15 minutes. Set aside to cool completely, about 20 minutes.
  5. For the bread: Preheat a grill pan or a large nonstick skillet over medium-high heat.
  6. Remove some of the dough from the top half of the bread.
  7. Brush the cut-sides of the bread with olive oil. Grill the bread until golden, 1 to 2 minutes, and rub the cooked surface with the cut side of the garlic.
  8. For the filling: In a medium bowl, combine the mayonnaise, sun-dried tomatoes, basil, parsley, capers, lemon zest, salt, and pepper.
  9. Using a fork, flake the cooked fish and add to the filling.
  10. Mix until incorporated.
  11. Place the filling on the bottom half of the bread. Top with arugula.
  12. Add the top half of the bread and cut into 4 equal-sized sandwiches.

Nutrition Facts

Calories671kcal
Protein16.03%
Fat49.64%
Carbs34.33%

Properties

Glycemic Index
81.5
Glycemic Load
1.13
Inflammation Score
-6
Nutrition Score
18.339130266853%

Flavonoids

Apigenin
4.33mg
Luteolin
0.05mg
Isorhamnetin
0.43mg
Kaempferol
6.15mg
Myricetin
0.31mg
Quercetin
4.26mg

Nutrients percent of daily need

Calories:671.49kcal
33.57%
Fat:37.21g
57.24%
Saturated Fat:5.83g
36.43%
Carbohydrates:57.9g
19.3%
Net Carbohydrates:55.3g
20.11%
Sugar:3g
3.33%
Cholesterol:49.51mg
16.5%
Sodium:1085.58mg
47.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.03g
54.05%
Vitamin K:96.66µg
92.06%
Selenium:39.77µg
56.82%
Vitamin B3:6.25mg
31.27%
Vitamin E:4.25mg
28.33%
Vitamin D:4.03µg
26.9%
Vitamin B6:0.51mg
25.73%
Phosphorus:238.03mg
23.8%
Potassium:670.05mg
19.14%
Vitamin B12:0.96µg
15.97%
Vitamin A:618.37IU
12.37%
Vitamin C:9.38mg
11.37%
Manganese:0.22mg
11.04%
Fiber:2.6g
10.41%
Magnesium:41.04mg
10.26%
Folate:30.27µg
7.57%
Copper:0.15mg
7.5%
Iron:1.31mg
7.27%
Vitamin B1:0.09mg
6.01%
Vitamin B5:0.53mg
5.34%
Vitamin B2:0.08mg
4.67%
Calcium:41.54mg
4.15%
Zinc:0.57mg
3.82%