Mustard-Glazed Halibut with Warm Scallions

Gluten Free
Dairy Free
Health score
29%
Mustard-Glazed Halibut with Warm Scallions
26 min.
4
223kcal

Suggestions

Ingredients

  • teaspoons canola oil divided
  • 0.3 teaspoon sriracha 
  • 12  green onions cut into 4-inch pieces
  • 24 ounce pacific halibut filets 
  • tablespoon honey 
  • teaspoons soya sauce low-sodium
  • 0.3 cup mirin sweet ( rice wine)
  • 0.3 teaspoon salt 
  • teaspoons mustard stone-ground

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine first 5 ingredients in a small saucepan. Cook over medium-high heat 4 minutes or until sauce thickens, stirring constantly.
  2. Remove from heat; keep warm.
  3. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
  4. Add onions; saut 3 minutes or until tender.
  5. Remove from pan; keep warm.
  6. Heat 1 teaspoon oil in pan over medium- high heat.
  7. Sprinkle fish with salt.
  8. Add fish to pan, skin side down. Cook 6 minutes on each side or until lightly browned and fish flakes easily when tested with a fork. Divide onions evenly among 4 plates.
  9. Place fish over onions; drizzle with mustard glaze.

Nutrition Facts

Calories223kcal
Protein64.49%
Fat19.61%
Carbs15.9%

Properties

Glycemic Index
41.57
Glycemic Load
2.81
Inflammation Score
-7
Nutrition Score
22.920869765074%

Flavonoids

Kaempferol
0.49mg
Quercetin
3.84mg

Nutrients percent of daily need

Calories:223.36kcal
11.17%
Fat:4.42g
6.8%
Saturated Fat:0.66g
4.14%
Carbohydrates:8.06g
2.69%
Net Carbohydrates:6.98g
2.54%
Sugar:5.25g
5.83%
Cholesterol:83.35mg
27.78%
Sodium:400.13mg
17.4%
Alcohol:2.41g
100%
Alcohol %:1.31%
100%
Protein:32.72g
65.44%
Selenium:78.9µg
112.71%
Vitamin K:75.98µg
72.37%
Vitamin B3:11.31mg
56.56%
Vitamin D:7.99µg
53.3%
Vitamin B6:0.96mg
48.05%
Phosphorus:422.71mg
42.27%
Vitamin B12:1.87µg
31.18%
Potassium:858.34mg
24.52%
Magnesium:50.26mg
12.56%
Folate:44.83µg
11.21%
Vitamin E:1.6mg
10.7%
Vitamin A:474.66IU
9.49%
Vitamin C:6.8mg
8.25%
Vitamin B1:0.11mg
7.37%
Vitamin B5:0.63mg
6.3%
Zinc:0.8mg
5.36%
Vitamin B2:0.09mg
5.26%
Manganese:0.1mg
5.1%
Iron:0.92mg
5.09%
Fiber:1.08g
4.34%
Calcium:41.31mg
4.13%
Copper:0.08mg
3.77%
Source:My Recipes