Mediterranean Halibut Sandwiches

Dairy Free
Health score
15%
Mediterranean Halibut Sandwiches
40 min.
4
425kcal

Suggestions


Indulge in a delightful culinary experience with our Mediterranean Halibut Sandwiches, a vibrant dish that's not only packed with flavor but also entirely dairy-free. Perfect for lunch or a light dinner, these sandwiches offer a delicious blend of freshness and Mediterranean flair that is sure to impress your family and friends.

Imagine biting into a freshly baked ciabatta roll, with the tender, flaky halibut fillets nestled inside, topped with a medley of sun-dried tomatoes, fresh basil, and a hint of zesty lemon. This sandwich not only provides a nutritious boost with heart-healthy ingredients but also brings a taste of the Mediterranean right to your kitchen.

The combination of arugula adds a peppery crispness, while the creamy reduced-fat mayonnaise enhances the flavor without the guilt. With a preparation time of just 40 minutes, you can easily make these sandwiches for a quick weeknight meal or serve them at your next gathering.

So, gather your ingredients, fire up the oven, and prepare for a flavor-packed fiesta that will transport your taste buds to sunny coasts filled with delicious Mediterranean cuisine! This is more than just a sandwich; it's a celebration of flavors that you won't want to miss.

Ingredients

  • ounces arugula packed
  • tablespoon capers mashed drained
  • 14 ounce ciabatta bread split ends trimmed
  • 0.3 cup basil fresh chopped
  • tablespoons parsley fresh chopped
  •  garlic clove halved
  • 12 ounce pacific halibut filets 
  • servings pepper black freshly ground
  • large lemon zest grated
  • 0.3 cup mayonnaise reduced-fat
  • tablespoons olive oil divided
  • 0.3 cup sun-dried olives chopped

Equipment

  • bowl
  • baking sheet
  • oven
  • baking pan

Directions

  1. Preheat oven to 45
  2. Spray a small baking dish with cooking spray; add halibut and season with a pinch each salt and pepper; rub with 1 teaspoon oil.
  3. Bake 10-15 minutes, until cooked through and the flesh flakes easily with a fork. Cool.
  4. Remove some bread from top half of loaf.
  5. Brush cut sides with 2 tablespoons olive oil.
  6. Bake on a baking sheet 6-8 minutes, until golden. Rub toasted surfaces with garlic.
  7. In medium bowl, combine mayonnaise, sun-dried tomatoes, basil, parsley, capers, and lemon zest.
  8. Add fish, flaking and mixing with fork. Spoon onto bottom half of bread and top with arugula.
  9. Add top of bread and cut into 4 sandwiches.

Nutrition Facts

Calories425kcal
Protein24.29%
Fat25.95%
Carbs49.76%

Properties

Glycemic Index
69
Glycemic Load
1.1
Inflammation Score
-6
Nutrition Score
16.759565405224%

Flavonoids

Apigenin
4.32mg
Luteolin
0.03mg
Isorhamnetin
0.61mg
Kaempferol
7.6mg
Myricetin
0.31mg
Quercetin
4.59mg

Nutrients percent of daily need

Calories:424.7kcal
21.23%
Fat:12.29g
18.9%
Saturated Fat:2.15g
13.41%
Carbohydrates:53g
17.67%
Net Carbohydrates:50.48g
18.36%
Sugar:3.47g
3.86%
Cholesterol:43.91mg
14.64%
Sodium:727.93mg
31.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.87g
51.75%
Vitamin K:69.83µg
66.51%
Selenium:39.72µg
56.74%
Vitamin B3:6.27mg
31.34%
Vitamin D:4µg
26.65%
Vitamin B6:0.52mg
25.81%
Phosphorus:238.35mg
23.83%
Potassium:685.53mg
19.59%
Vitamin B12:0.94µg
15.59%
Vitamin A:714.97IU
14.3%
Vitamin E:1.95mg
12.97%
Vitamin C:10.01mg
12.13%
Manganese:0.23mg
11.5%
Magnesium:43.04mg
10.76%
Fiber:2.52g
10.07%
Folate:33.94µg
8.49%
Copper:0.15mg
7.59%
Iron:1.27mg
7.03%
Vitamin B1:0.09mg
6.09%
Vitamin B5:0.53mg
5.28%
Calcium:47.13mg
4.71%
Vitamin B2:0.08mg
4.67%
Zinc:0.57mg
3.82%
Source:My Recipes