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Pan Sauteed Halibut with Curried Corn Sauce and Tomato Chutney
Pan Sauteed Halibut with Curried Corn Sauce and Tomato Chutney
Gluten Free
Health score
42%
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Lunch
Main Course
Main Dish
Dinner
135 min.
Preparation time
Preparation: 15 min.
Cooking: 120 min.
Gaps: no
Total: 135 min.
4
Servings
Serve: 4 persons
Weight Per Serving: 771g
Price Per Serving: 9.67$
782kcal
Nutrition
Calories: 782kcal
Protein: 21.79%
Fat: 53.79%
Carbs: 24.42%
Suggestions
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Ingredients
2
tablespoons
ancho chile powder
1
teaspoon
cayenne
1
cup
corn kernels
frozen thawed
3
tablespoons
curry powder
4
cups
fish stock
1
tablespoon
garlic
minced
2
cloves
garlic
finely chopped
0.3
cup
golden raisins
1
apples
diced green cored peeled
2
teaspoons
ground cardamom seed
1
teaspoon
ground cloves
2
tablespoons
ground coriander seed
1
tablespoon
ground cumin seed
1
tablespoon
ground fenugreek seed
2
teaspoons
ground ginger
24
ounce
pacific halibut filets
1
cup
heavy cream
2
tablespoons
brown sugar
light
4
servings
olive oil
6
plum tomatoes
diced peeled
0.5
cup
onion
red chopped
4
servings
salt
4
servings
salt and pepper
freshly ground
1
tablespoon
turmeric
2
tablespoons
butter
unsalted
0.3
cup
citrus champagne vinegar
1
tablespoon
ground peppercorns
black
0.5
cup
onions
yellow chopped
Equipment
bowl
frying pan
sauce pan
grill pan
Directions
Heat a large saute pan or grill pan over high heat.
Brush halibut with the oil and season with salt and pepper to taste. Cook the halibut for 3 minutes on each side.
Serve with corn sauce and tomato chutney.
Place all ingredients in a small saucepan and bring to a boil. Reduce heat and let simmer for 30 minutes, season with salt.
Serve at room temperature.
Heat butter in a medium saucepan over medium heat.
Add onions and green apples and cook until soft.
Add garlic and cook for 1 minute.
Add curry powder and cook for 5 minutes.
Add stock, bring to a boil, reduce heat and simmer for 1 hour. Strain stock into a clean medium saucepan.
Add the corn to the stock and cook for 30 minutes, covered.
Place the cream in a small saucepan and cook until reduced by half.
Add the reduced cream to the stock and simmer, covered for 10 minutes. Season with salt and pepper.
In a bowl combine all curry powder ingredients.
Nutrition Facts
Calories
782kcal
Protein
21.79%
Fat
53.79%
Carbs
24.42%
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%
Lunch
Main Course
Main Dish
Dinner
Onions
Tomatoes
Apples
Fish
Gluten Free
Pescatarian
Source:
Foodnetwork
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples