Oven-Poached Halibut Provençale

Very Healthy
Health score
69%
Oven-Poached Halibut Provençale
45 min.
6
293kcal

Suggestions

Ingredients

  • 0.5 teaspoon anchovy paste 
  • 0.3 cup teaspoons basil dried fresh chopped
  • 0.3 cup breadcrumbs dry
  • cup cooking wine dry white
  • 0.3 cup parsley dried fresh chopped
  •  garlic cloves minced
  • 36 ounce halibut steaks 
  • tablespoons kalamata olives minced
  • tablespoon olive oil 
  • teaspoon olive oil 
  • cups onion finely chopped
  • tablespoon parmesan cheese grated
  • 0.1 teaspoon pepper 
  • 0.5 teaspoon salt 
  • cups tomatoes diced

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Coat a 13 x 9-inch baking dish with cooking spray.
  3. Pour wine into dish, and arrange halibut steaks in dish.
  4. Combine tomato and next 9 ingredients (tomato through garlic) in a bowl; stir well, and spoon over steaks.
  5. Bake at 350 for 35 minutes or until fish flakes easily when tested with a fork.
  6. Combine breadcrumbs, cheese, and 1 teaspoon oil in a bowl; stir well.
  7. Sprinkle over tomato mixture, and broil until crumbs are golden.
  8. Serve immediately.

Nutrition Facts

Calories293kcal
Protein52.96%
Fat22.54%
Carbs24.5%

Properties

Glycemic Index
43.67
Glycemic Load
2.88
Inflammation Score
-9
Nutrition Score
27.567391333373%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
1.17mg
Apigenin
46.92mg
Luteolin
0.23mg
Isorhamnetin
6.12mg
Kaempferol
0.49mg
Myricetin
0.23mg
Quercetin
11.72mg

Nutrients percent of daily need

Calories:293.33kcal
14.67%
Fat:6.61g
10.17%
Saturated Fat:1.24g
7.75%
Carbohydrates:16.17g
5.39%
Net Carbohydrates:12.86g
4.68%
Sugar:6.95g
7.72%
Cholesterol:84.5mg
28.17%
Sodium:433.5mg
18.85%
Alcohol:4.12g
100%
Alcohol %:1.22%
100%
Protein:34.96g
69.92%
Selenium:79.96µg
114.22%
Vitamin B3:12.59mg
62.94%
Vitamin B6:1.17mg
58.34%
Vitamin D:8.01µg
53.38%
Phosphorus:480.63mg
48.06%
Potassium:1249.04mg
35.69%
Vitamin B12:1.9µg
31.71%
Vitamin C:26.15mg
31.7%
Vitamin K:32.76µg
31.2%
Vitamin A:1447.36IU
28.95%
Manganese:0.48mg
24.15%
Magnesium:72.84mg
18.21%
Vitamin E:2.51mg
16.76%
Folate:60.9µg
15.22%
Vitamin B1:0.22mg
14.39%
Fiber:3.31g
13.24%
Copper:0.18mg
9.09%
Vitamin B2:0.15mg
8.79%
Vitamin B5:0.85mg
8.52%
Iron:1.45mg
8.07%
Zinc:1.2mg
7.98%
Calcium:76.61mg
7.66%
Source:My Recipes