Parchment-Baked Halibut With Pesto, Zucchini, and Carrots

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
63%
Parchment-Baked Halibut With Pesto, Zucchini, and Carrots
35 min.
4
273kcal

Suggestions

Ingredients

  • cup carrots shredded (2 medium)
  • teaspoons cooking wine dry white
  • 24 ounce pacific halibut filets 
  • teaspoons olive oil 
  • 0.5 teaspoon pepper divided freshly ground
  • 0.3 cup commercial pesto 
  • 0.8 teaspoon salt divided
  • cup zucchini shredded (1 small)

Equipment

  • baking sheet
  • baking paper
  • oven

Directions

  1. Preheat oven to 45
  2. Follow directions for heart-shaped parchment package below.
  3. Unfold parchment heart, and coat lightly with cooking spray, leaving a 2-inch border ungreased at edge.
  4. Place fillet on one side so that it touches the fold, but not the ungreased border.
  5. Spread 1 tablespoon pesto over fillet; top with 1/4 cup carrot and 1/4 cup zucchini.
  6. Sprinkle with one-fourth of salt and pepper.
  7. Drizzle fillet with 1 teaspoon oil and 1 teaspoon wine.
  8. Fold paper; seal edges with narrow folds. Repeat with the remaining parchment paper, fish, and vegetables.
  9. Place packets on baking sheets.
  10. Bake at 450 for 15 minutes or until puffy and lightly browned. To serve, open packets and transfer the fillets with their vegetable topping to plates; pour juices over top. Or serve right in packets; carefully transfer to plates and pierce each to allow steam to escape.

Nutrition Facts

Calories273kcal
Protein50.09%
Fat41.49%
Carbs8.42%

Properties

Glycemic Index
39.71
Glycemic Load
1.16
Inflammation Score
-10
Nutrition Score
24.62565218884%

Flavonoids

Catechin
0.04mg
Epicatechin
0.03mg
Hesperetin
0.02mg
Naringenin
0.02mg
Luteolin
0.04mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
0.27mg

Nutrients percent of daily need

Calories:273.25kcal
13.66%
Fat:12.18g
18.74%
Saturated Fat:2.08g
13%
Carbohydrates:5.56g
1.85%
Net Carbohydrates:4.04g
1.47%
Sugar:2.84g
3.15%
Cholesterol:84.59mg
28.2%
Sodium:721.56mg
31.37%
Alcohol:0.51g
100%
Alcohol %:0.25%
100%
Protein:33.08g
66.17%
Vitamin A:5835.73IU
116.71%
Selenium:77.68µg
110.97%
Vitamin B3:11.54mg
57.68%
Vitamin D:7.99µg
53.3%
Vitamin B6:1.03mg
51.5%
Phosphorus:425.7mg
42.57%
Vitamin B12:1.87µg
31.18%
Potassium:930.24mg
26.58%
Vitamin E:1.86mg
12.43%
Magnesium:49.48mg
12.37%
Vitamin C:7.44mg
9.01%
Folate:34.02µg
8.51%
Vitamin B1:0.12mg
8.04%
Vitamin K:8.39µg
7.99%
Manganese:0.16mg
7.91%
Vitamin B5:0.74mg
7.4%
Fiber:1.52g
6.07%
Vitamin B2:0.1mg
5.88%
Calcium:54.25mg
5.42%
Zinc:0.8mg
5.32%
Copper:0.07mg
3.69%
Iron:0.64mg
3.54%