Poached Halibut with Lemon-Herb Sauce

Gluten Free
Dairy Free
Health score
56%
Poached Halibut with Lemon-Herb Sauce
22 min.
4
278kcal

Suggestions


Indulge in the delicate flavors of our Poached Halibut with Lemon-Herb Sauce, a dish that perfectly balances health and taste. This gluten-free and dairy-free recipe is not only quick to prepare, taking just 22 minutes, but it also serves as a delightful main course for lunch or dinner. With only 278 calories per serving, you can enjoy a satisfying meal without the guilt.

Halibut, known for its mild flavor and firm texture, is a sustainable seafood choice that brings a touch of elegance to your dining table. The poaching method ensures that the fish remains moist and tender, while the vibrant lemon-herb sauce adds a refreshing zing that elevates the dish to new heights. The combination of fresh cilantro, parsley, and a hint of jalapeño pepper creates a symphony of flavors that will tantalize your taste buds.

Whether you're hosting a dinner party or simply looking to treat yourself to a nutritious meal, this Poached Halibut is sure to impress. Pair it with a light salad or steamed vegetables for a complete and wholesome dining experience. Dive into this culinary adventure and savor the goodness of fresh ingredients and sustainable choices!

Ingredients

  • 0.5 teaspoon peppercorns black
  •  cilantro leaves 
  • teaspoons cilantro leaves fresh chopped
  • teaspoons parsley fresh chopped
  •  spring onion coarsely chopped
  • 24 ounce pacific halibut filets 
  • 1.5 tablespoons jalapeno seeded chopped
  •  optional: lemon finely chopped
  • 1.5 tablespoons juice of lemon fresh
  • tablespoon lemon zest grated
  • tablespoons olive oil 
  •  parsley 
  • 0.5 teaspoon salt 
  • teaspoon salt 
  • cups water 

Equipment

  • frying pan
  • paper towels
  • slotted spoon

Directions

  1. Combine first 8 ingredients.
  2. Combine water and next 5 ingredients (through cilantro sprig) in a large skillet; bring to a low simmer (180 to 190).
  3. Add fish; cook 10 minutes or until desired degree of doneness.
  4. Remove fish from pan with a slotted spoon; drain on paper towels.
  5. Serve with sauce.
  6. Sustainable Choice: Halibut is a readily available, sustainable option with mild flavor and firm flesh.

Nutrition Facts

Calories278kcal
Protein45.81%
Fat41.09%
Carbs13.1%

Properties

Glycemic Index
74.88
Glycemic Load
1.58
Inflammation Score
-7
Nutrition Score
24.610869656438%

Flavonoids

Eriodictyol
17.58mg
Hesperetin
23.41mg
Naringenin
0.52mg
Apigenin
0.76mg
Luteolin
1.63mg
Kaempferol
0.11mg
Myricetin
0.46mg
Quercetin
2.19mg

Nutrients percent of daily need

Calories:278.24kcal
13.91%
Fat:13.08g
20.12%
Saturated Fat:2g
12.47%
Carbohydrates:9.38g
3.13%
Net Carbohydrates:6.45g
2.35%
Sugar:2.61g
2.9%
Cholesterol:83.35mg
27.78%
Sodium:1009.15mg
43.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.81g
65.63%
Selenium:78µg
111.43%
Vitamin C:55.47mg
67.23%
Vitamin B3:11.29mg
56.43%
Vitamin D:7.99µg
53.3%
Vitamin B6:1.03mg
51.61%
Phosphorus:420.06mg
42.01%
Vitamin B12:1.87µg
31.18%
Vitamin K:28.28µg
26.94%
Potassium:903.07mg
25.8%
Vitamin E:2.94mg
19.61%
Magnesium:53.05mg
13.26%
Fiber:2.92g
11.7%
Folate:37µg
9.25%
Vitamin B1:0.13mg
8.44%
Vitamin B5:0.78mg
7.84%
Copper:0.15mg
7.28%
Manganese:0.13mg
6.71%
Vitamin A:326.31IU
6.53%
Iron:1.03mg
5.72%
Calcium:54.92mg
5.49%
Zinc:0.75mg
5%
Vitamin B2:0.08mg
4.72%
Source:My Recipes