Pacific Halibut with Caramelized Fennel, Black Olives, Orange Zest, and Dill

Gluten Free
Health score
24%
Pacific Halibut with Caramelized Fennel, Black Olives, Orange Zest, and Dill
25 min.
4
332kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • teaspoon butter 
  • large fennel bulb sliced
  • 0.5 tablespoon optional: dill fresh chopped
  • 24 ounce pacific halibut filets white or any fish
  •  juice of lemon juiced
  • 0.5 cup kalamata olives chopped
  • servings olive oil extra-virgin
  • 0.1 teaspoon orange zest 
  • pinch pepper flakes red
  • servings salt 
  • cups sambuca 
  • cups sambuca 

Equipment

  • frying pan

Directions

  1. Pour the liqueur into the pan when the fire is off, as it is very flammable.
  2. Put the pan over low heat, and let the sambuca ignite. Allow the alcohol to evaporate and cook at medium heat until the liqueur begins to caramelize. At this point it will start to bubble.
  3. Add the lemon juice, red pepper flakes, salt, to taste, the orange zest, the olives, and dill. Cook for a couple of minutes, and then stir in a teaspoon of butter to give the sauce a little creaminess. Set aside.
  4. Score the fish fillets, cut them in half and season with salt and pepper, to taste. Coat a saute pan, over medium heat, with extra-virgin olive oil and add the fillets, skin side down. Allow to cook for 3 to 5 minutes.
  5. Remove from the heat.
  6. To serve: Put some of the fennel sauce in the center of each serving dish and top with 2 pieces of the fish.

Nutrition Facts

Calories332kcal
Protein39.21%
Fat54.14%
Carbs6.65%

Properties

Glycemic Index
48
Glycemic Load
1.12
Inflammation Score
-5
Nutrition Score
22.997391327568%

Flavonoids

Eriodictyol
1mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
0.02mg
Kaempferol
0.01mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:332.17kcal
16.61%
Fat:20g
30.77%
Saturated Fat:3.47g
21.7%
Carbohydrates:5.53g
1.84%
Net Carbohydrates:3.1g
1.13%
Sugar:2.58g
2.87%
Cholesterol:86.04mg
28.68%
Sodium:611.98mg
26.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.59g
65.18%
Selenium:78.16µg
111.65%
Vitamin B3:11.5mg
57.5%
Vitamin D:7.99µg
53.3%
Vitamin B6:0.97mg
48.47%
Vitamin K:45.68µg
43.5%
Phosphorus:432.53mg
43.25%
Vitamin B12:1.87µg
31.22%
Potassium:999.72mg
28.56%
Vitamin E:4.09mg
27.25%
Magnesium:51.65mg
12.91%
Vitamin C:10.05mg
12.18%
Fiber:2.43g
9.74%
Folate:38.37µg
9.59%
Vitamin B5:0.74mg
7.36%
Manganese:0.15mg
7.28%
Vitamin B1:0.1mg
6.44%
Vitamin A:302.44IU
6.05%
Calcium:51.09mg
5.11%
Copper:0.1mg
5.05%
Zinc:0.74mg
4.96%
Iron:0.89mg
4.92%
Vitamin B2:0.07mg
4.3%