Mediterranean Seafood Grill with Skordalia

Very Healthy
Health score
100%
Mediterranean Seafood Grill with Skordalia
55 min.
4
385kcal

Suggestions


Are you looking for a delicious and healthy meal that transports you to the sun-soaked shores of the Mediterranean? Our Mediterranean Seafood Grill with Skordalia is a delightful fusion of fresh flavors and vibrant ingredients that will make your taste buds dance with joy. This recipe not only scores a perfect 100 on the health scale, but it's also bursting with essential nutrients, making it an ideal choice for lunch or dinner.

Featuring succulent halibut fillets grilled to perfection and served alongside beautifully charred red bell peppers, zucchini, and red onion, this dish is a celebration of the sea and garden. The tangy skordalia—a creamy blend of garlic, yogurt, and zesty lemon—adds a delectable dimension that perfectly complements the seafood. With only 385 calories per serving, you can indulge guilt-free while savoring every bite.

In just 55 minutes, you'll create a stunning meal that serves four, perfect for gathering friends or family around the table. Plus, the ease of preparation means you can enjoy more time relaxing and less time in the kitchen. So fire up your grill pan, gather your ingredients, and prepare to impress everyone with this nourishing Mediterranean delight!

Ingredients

  • 0.3 teaspoon thyme dried
  •  garlic clove peeled
  • pound pacific halibut filets cut into 4 pieces
  •  juice of lemon 
  • tablespoons olive oil divided
  • 0.3 cup greek yogurt plain low-fat
  •  bell pepper red quartered
  • 0.5  onion red sliced
  • 0.5 teaspoon salt divided
  • slice sourdough bread 
  • pound yukon gold potatoes 
  • pound zucchini cut into 1-inch pieces

Equipment

  • bowl
  • sauce pan
  • colander
  • grill pan
  • potato ricer

Directions

  1. Peel potatoes, and chop into 1-inch pieces.
  2. Place in a large saucepan, and cover with cold water.
  3. Add garlic, and cook over high heat about 15 minutes or until potatoes are easily pierced with a fork.
  4. While potatoes cook, tear bread into 3 or 4 pieces and place in a large bowl. Spoon 2 to 3 tablespoons cooking liquid from potatoes over bread. Stir with a fork until smooth.
  5. Add yogurt, 2 tablespoons olive oil, and zest and juice of 1 lemon; stir until a smooth paste forms.
  6. When the potatoes are done, place a large bowl in the sink and set a colander on top.
  7. Drain potatoes and garlic, reserving cooking liquid.
  8. Transfer potatoes to bread mixture and mash until smooth (a potato ricer works well for this task).
  9. Add reserved cooking liquid 2 tablespoons at a time until mixture takes on the consistency of loose mashed potatoes. Stir in teaspoon salt and 2 teaspoons olive oil. Cover and keep warm until ready to serve.
  10. Preheat grill pan over medium-high heat.
  11. Drizzle fish with teaspoon olive oil and season with remaining teaspoon salt and thyme. Cook fish 2 to 3 minutes on each side until fish flakes when tested with a fork or until desired degree of doneness.
  12. Transfer to a plate; cover and keep warm until ready to serve.
  13. Place bell pepper, zucchini, and red onion in a large bowl.
  14. Drizzle with remaining teaspoon olive oil; toss to coat. Arrange bell pepper in grill pan and cook 5 minutes over medium heat.
  15. Add zucchini and onion; cook 10 minutes or until vegetables are tender, turning as necessary to ensure even cooking.

Nutrition Facts

Calories385kcal
Protein29.51%
Fat30.19%
Carbs40.3%

Properties

Glycemic Index
79.56
Glycemic Load
22.85
Inflammation Score
-9
Nutrition Score
32.429130554199%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.38mg
Isorhamnetin
0.69mg
Kaempferol
1.02mg
Myricetin
0.1mg
Quercetin
4.6mg

Nutrients percent of daily need

Calories:385.48kcal
19.27%
Fat:13.15g
20.23%
Saturated Fat:2.05g
12.84%
Carbohydrates:39.51g
13.17%
Net Carbohydrates:33.88g
12.32%
Sugar:8.2g
9.11%
Cholesterol:56.19mg
18.73%
Sodium:488.76mg
21.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.92g
57.85%
Vitamin C:124.62mg
151.06%
Selenium:59.08µg
84.4%
Vitamin B6:1.43mg
71.69%
Vitamin B3:10.54mg
52.68%
Phosphorus:438.51mg
43.85%
Vitamin A:2172.13IU
43.44%
Potassium:1481.08mg
42.32%
Vitamin D:5.33µg
35.53%
Manganese:0.66mg
33.15%
Folate:111.36µg
27.84%
Vitamin B1:0.37mg
24.49%
Fiber:5.64g
22.54%
Magnesium:89.68mg
22.42%
Vitamin E:3.35mg
22.33%
Vitamin B12:1.33µg
22.25%
Vitamin B2:0.34mg
20.15%
Vitamin K:17.61µg
16.77%
Iron:2.65mg
14.73%
Copper:0.27mg
13.52%
Vitamin B5:1.3mg
13.02%
Zinc:1.58mg
10.55%
Calcium:81.99mg
8.2%
Source:My Recipes