Pan-seared Halibut with Herbed Fennel Butter and Sweet Peas

Gluten Free
Health score
21%
Pan-seared Halibut with Herbed Fennel Butter and Sweet Peas
45 min.
4
742kcal

Suggestions

Ingredients

  • 1  fish bouillon cube 
  • 0.3 cup cooking wine dry white
  • 1 teaspoon fennel sprigs fresh chopped
  • 0.5 cup fennel bulb minced
  • 1 teaspoon tarragon fresh minced
  • 1 teaspoon thyme leaves fresh minced
  • 1 tablespoon garlic minced
  • 24 ounce pacific halibut filets 
  • 6 tablespoons heavy whipping cream 
  • 0.3 teaspoon kosher salt 
  • 1 teaspoon juice of lemon fresh
  • 0.3 cup olive oil 
  • 1 cup peas sweet frozen thawed
  • 0.3 teaspoon pepper freshly ground
  • 0.3 teaspoon salt 
  • 1 tablespoon shallots minced
  • 1 large tomatoes seeded chopped
  • 0.5 cup butter unsalted cut into pieces
  • 2 tablespoons butter unsalted
  • 3 tablespoons butter unsalted
  • 0.8 cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • sieve
  • slotted spoon

Directions

  1. Melt 2 tablespoons butter in a medium saucepan.
  2. Add fennel bulb and next 4 ingredients; saut over medium heat 3 minutes or until tender.
  3. Remove fennel mixture with a slotted spoon, and set aside.
  4. Combine 3/4 cup water and bouillon cube in same pan, stirring until dissolved.
  5. Add tomato and wine; bring to a boil. Reduce heat to medium-high, and cook 10 to 12 minutes or until liquid is reduced by half.
  6. Pour mixture through a wire-mesh strainer into a small bowl, discarding solids.
  7. Return sauce to pan; stir in whipping cream. Cook over medium heat 8 minutes or until reduced by half.
  8. Remove from heat; gradually stir in 1/2 cup butter. Stir in reserved fennel mixture. Set aside, keeping warm.
  9. Sprinkle fillets evenly with kosher salt and pepper.
  10. Heat oil in a large nonstick skillet over medium-high heat; add fish. Cook, skin side up, 4 minutes or until lightly browned. Turn fish, and cook 4 additional minutes or until fish flakes with a fork. Set aside.
  11. Melt 3 tablespoons butter in a small saucepan over medium heat. Stir in peas and next 3 ingredients; cook 2 minutes or until thoroughly heated.
  12. Spoon fennel sauce evenly onto 4 serving plates, and top with halibut. Spoon pea mixture evenly over each fillet.

Nutrition Facts

Calories742kcal
Protein19.34%
Fat74.86%
Carbs5.8%

Properties

Glycemic Index
111.08
Glycemic Load
2.63
Inflammation Score
-9
Nutrition Score
28.631304036016%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.09mg
Eriodictyol
0.19mg
Hesperetin
0.24mg
Naringenin
0.38mg
Apigenin
0.02mg
Luteolin
0.24mg
Kaempferol
0.05mg
Myricetin
0.09mg
Quercetin
0.34mg

Nutrients percent of daily need

Calories:742.21kcal
37.11%
Fat:61.46g
94.55%
Saturated Fat:31.19g
194.91%
Carbohydrates:10.71g
3.57%
Net Carbohydrates:7.46g
2.71%
Sugar:4.95g
5.5%
Cholesterol:207.44mg
69.15%
Sodium:672.13mg
29.22%
Alcohol:1.54g
100%
Alcohol %:0.47%
100%
Protein:35.71g
71.43%
Selenium:80.07µg
114.39%
Vitamin B3:12.34mg
61.69%
Vitamin D:9.04µg
60.28%
Vitamin B6:1.1mg
55.12%
Phosphorus:493.52mg
49.35%
Vitamin A:2309.49IU
46.19%
Vitamin B12:2µg
33.25%
Vitamin K:32.56µg
31.01%
Vitamin E:4.62mg
30.81%
Potassium:1071.06mg
30.6%
Vitamin C:24.68mg
29.91%
Manganese:0.37mg
18.59%
Magnesium:66.94mg
16.74%
Folate:59.59µg
14.9%
Vitamin B1:0.22mg
14.43%
Fiber:3.25g
13.01%
Vitamin B2:0.19mg
10.95%
Zinc:1.35mg
8.99%
Copper:0.17mg
8.58%
Iron:1.51mg
8.42%
Vitamin B5:0.83mg
8.32%
Calcium:73.8mg
7.38%
Source:My Recipes