Pacific Halibut with Fava Beans and Shrimp

Gluten Free
Health score
20%
Pacific Halibut with Fava Beans and Shrimp
45 min.
4
411kcal

Suggestions

Ingredients

  • tablespoons green lentils dried
  • 0.5 cup cooking wine dry white
  • 0.5 cup avarakkai / broad beans fresh shelled
  • teaspoons cilantro leaves fresh chopped
  • 0.3 teaspoon ground pepper white divided
  • 28 ounce grouper fillets 
  • tablespoons olive oil divided
  • servings saffron beurre blanc 
  • 0.8 teaspoon salt divided
  •  shallots minced
  • 0.5 pound shrimp fresh deveined peeled
  •  tomatoes seeded chopped
  • tablespoon butter unsalted
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven

Directions

  1. Bring wine to a boil in a small saucepan. Reduce heat, and simmer 6 minutes or until reduced to 2 tablespoons.
  2. Pour reduced wine into a small bowl; set aside.
  3. Bring 2 cups water, lentils, and 1/4 teaspoon salt to a boil in a small saucepan. Reduce heat, and simmer, uncovered, 20 minutes.
  4. Add fava beans; simmer 5 minutes or until tender.
  5. Drain.
  6. Heat 1 tablespoon oil in a medium skillet over medium-high heat.
  7. Add shallot; saut 2 minutes.
  8. Add shrimp; saut 3 to 4 minutes.
  9. Add lentils, fava beans, and tomato; saut 2 minutes.
  10. Add reduced wine, cilantro, butter, 1/4 teaspoon salt, and 1/8 teaspoon white pepper; stir until butter melts. Set aside, and keep warm.
  11. Sprinkle fillets evenly with remaining 1/4 teaspoon salt and 1/8 teaspoon white pepper.
  12. Heat remaining 1 tablespoon of oil in a large nonstick ovenproof skillet over high heat; add fillets, and saut, skin side up, 2 minutes or until brown. Turn fillets, and bake, uncovered, at 350 for 8 minutes or until fish flakes when tested with a fork.
  13. To serve, spoon 3/4 cup shrimp mixture in center of each plate. Top with fillet; drizzle with 3 tablespoons Saffron Beurre Blanc.
  14. Note: Fava beans are available at most Middle Eastern markets, specialty stores, and farmers' markets. Lima beans may be substituted.

Nutrition Facts

Calories411kcal
Protein56.79%
Fat29.27%
Carbs13.94%

Properties

Glycemic Index
66.9
Glycemic Load
3.53
Inflammation Score
-7
Nutrition Score
21.749565263157%

Flavonoids

Malvidin
0.02mg
Catechin
0.26mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.32mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
2.09mg
Myricetin
0.04mg
Quercetin
0.22mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:411kcal
20.55%
Fat:12.46g
19.17%
Saturated Fat:3.34g
20.86%
Carbohydrates:13.35g
4.45%
Net Carbohydrates:8.82g
3.21%
Sugar:2.16g
2.4%
Cholesterol:172.24mg
57.41%
Sodium:622.02mg
27.04%
Alcohol:3.09g
100%
Alcohol %:0.81%
100%
Protein:54.4g
108.8%
Selenium:73.93µg
105.62%
Phosphorus:530.11mg
53.01%
Potassium:1384.73mg
39.56%
Vitamin B6:0.73mg
36.54%
Manganese:0.63mg
31.75%
Magnesium:113.21mg
28.3%
Folate:91.19µg
22.8%
Copper:0.41mg
20.62%
Vitamin B12:1.2µg
19.94%
Iron:3.47mg
19.28%
Fiber:4.53g
18.14%
Vitamin B5:1.78mg
17.77%
Vitamin B1:0.26mg
17.07%
Zinc:2.5mg
16.66%
Vitamin A:643.01IU
12.86%
Calcium:116.85mg
11.68%
Vitamin E:1.31mg
8.72%
Vitamin K:8.28µg
7.89%
Vitamin C:6.02mg
7.3%
Vitamin B3:1.25mg
6.26%
Vitamin B2:0.06mg
3.74%
Source:My Recipes