Pan Sauteed Halibut with Curried Corn Sauce and Tomato Chutney

Gluten Free
Health score
42%
Pan Sauteed Halibut with Curried Corn Sauce and Tomato Chutney
135 min.
4
782kcal

Suggestions

Ingredients

  • tablespoons ancho chile powder 
  • teaspoon cayenne 
  • cup corn kernels frozen thawed
  • tablespoons curry powder 
  • cups fish stock 
  • tablespoon garlic minced
  • cloves garlic finely chopped
  • 0.3 cup golden raisins 
  •  apples diced green cored peeled
  • teaspoons ground cardamom seed 
  • teaspoon ground cloves 
  • tablespoons ground coriander seed 
  • tablespoon ground cumin seed 
  • tablespoon ground fenugreek seed 
  • teaspoons ground ginger 
  • 24 ounce pacific halibut filets 
  • cup heavy cream 
  • tablespoons brown sugar light
  • servings olive oil 
  •  plum tomatoes diced peeled
  • 0.5 cup onion red chopped
  • servings salt 
  • servings salt and pepper freshly ground
  • tablespoon turmeric 
  • tablespoons butter unsalted
  • 0.3 cup citrus champagne vinegar 
  • tablespoon ground peppercorns black
  • 0.5 cup onions yellow chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • grill pan

Directions

  1. Heat a large saute pan or grill pan over high heat.
  2. Brush halibut with the oil and season with salt and pepper to taste. Cook the halibut for 3 minutes on each side.
  3. Serve with corn sauce and tomato chutney.
  4. Place all ingredients in a small saucepan and bring to a boil. Reduce heat and let simmer for 30 minutes, season with salt.
  5. Serve at room temperature.
  6. Heat butter in a medium saucepan over medium heat.
  7. Add onions and green apples and cook until soft.
  8. Add garlic and cook for 1 minute.
  9. Add curry powder and cook for 5 minutes.
  10. Add stock, bring to a boil, reduce heat and simmer for 1 hour. Strain stock into a clean medium saucepan.
  11. Add the corn to the stock and cook for 30 minutes, covered.
  12. Place the cream in a small saucepan and cook until reduced by half.
  13. Add the reduced cream to the stock and simmer, covered for 10 minutes. Season with salt and pepper.
  14. In a bowl combine all curry powder ingredients.

Nutrition Facts

Calories782kcal
Protein21.79%
Fat53.79%
Carbs24.42%

Properties

Glycemic Index
93.67
Glycemic Load
8.14
Inflammation Score
-10
Nutrition Score
43.73391300699%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Naringenin
0.63mg
Apigenin
0.02mg
Luteolin
0.08mg
Isorhamnetin
2mg
Kaempferol
0.66mg
Myricetin
0.19mg
Quercetin
10.76mg

Nutrients percent of daily need

Calories:781.92kcal
39.1%
Fat:48.41g
74.47%
Saturated Fat:20.65g
129.08%
Carbohydrates:49.45g
16.48%
Net Carbohydrates:38.81g
14.11%
Sugar:24.49g
27.21%
Cholesterol:165.63mg
55.21%
Sodium:1467.92mg
63.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.13g
88.25%
Selenium:85.54µg
122.2%
Manganese:2.11mg
105.49%
Vitamin B3:16.71mg
83.53%
Vitamin B6:1.43mg
71.45%
Vitamin A:3466.02IU
69.32%
Phosphorus:653.46mg
65.35%
Vitamin D:9.05µg
60.34%
Potassium:1829.33mg
52.27%
Vitamin E:7.61mg
50.74%
Fiber:10.64g
42.56%
Iron:7.51mg
41.73%
Vitamin B12:2.22µg
37.04%
Vitamin K:34.44µg
32.8%
Magnesium:123.42mg
30.85%
Vitamin C:22.58mg
27.37%
Calcium:260.3mg
26.03%
Copper:0.52mg
25.81%
Vitamin B2:0.43mg
25.1%
Folate:82.94µg
20.74%
Vitamin B1:0.24mg
15.77%
Zinc:2.31mg
15.41%
Vitamin B5:1.17mg
11.67%