Roasted Halibut with Pea and Mint Salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Roasted Halibut with Pea and Mint Salad
70 min.
4
447kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup mint leaves fresh packed chopped for garnish
  • tablespoon thyme leaves fresh chopped
  • cloves garlic minced
  • 24 ounce center-cut halibut fillets skinless
  • 0.5 teaspoon kosher salt 
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup juice of lemon fresh ( 1 large lemon)
  • tablespoon lemon zest ( 1 large lemon)
  • 0.3 cup olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  • 1.5 cups peas frozen thawed
  • large bell pepper red cored seeded sliced into 1/ slices
  • small shallots thinly sliced

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • ziploc bags
  • glass baking pan

Directions

  1. Fish: Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.
  2. In a small bowl, whisk together the lemon juice, 3 tablespoons of olive oil, garlic, salt, and pepper until smooth.
  3. Pour the mixture into a sealable plastic bag or a glass baking dish.
  4. Add the halibut and coat it with the lemon mixture. Refrigerate for 35 minutes.
  5. Remove the halibut from the marinade and arrange them on the prepared baking sheet. Roast until the fish flakes easily with a fork, about 15 to 18 minutes.
  6. Heat the oil in a medium skillet over medium-high heat.
  7. Add the shallots and red bell pepper. Season with salt and pepper, to taste. Cook, stirring frequently, until the shallots are soft and translucent, about 6 minutes. Turn off the heat, then add the peas, the chopped mint, lemon zest, and thyme.
  8. Drizzle with the remaining 2 tablespoons of olive oil and toss to coat. Season with salt and pepper, to taste.
  9. Spoon the salad onto 4 plates and top with the halibut.
  10. Garnish with mint sprigs and serve.

Nutrition Facts

Calories447kcal
Protein31.94%
Fat53.48%
Carbs14.58%

Properties

Glycemic Index
73.83
Glycemic Load
3.37
Inflammation Score
-10
Nutrition Score
33.863913079967%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
4.22mg
Hesperetin
3.35mg
Naringenin
0.21mg
Apigenin
0.67mg
Luteolin
2.49mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:447.15kcal
22.36%
Fat:26.81g
41.24%
Saturated Fat:3.92g
24.5%
Carbohydrates:16.44g
5.48%
Net Carbohydrates:10.64g
3.87%
Sugar:6.25g
6.95%
Cholesterol:83.35mg
27.78%
Sodium:416.88mg
18.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.02g
72.03%
Selenium:78.98µg
112.84%
Vitamin C:89.91mg
108.99%
Vitamin B3:12.89mg
64.46%
Vitamin B6:1.24mg
61.8%
Vitamin D:7.99µg
53.3%
Phosphorus:492.43mg
49.24%
Vitamin A:2378.22IU
47.56%
Vitamin E:5.25mg
34.98%
Potassium:1102.94mg
31.51%
Vitamin B12:1.87µg
31.18%
Vitamin K:30.44µg
28.99%
Manganese:0.54mg
27.14%
Folate:95.81µg
23.95%
Fiber:5.8g
23.19%
Magnesium:78.32mg
19.58%
Vitamin B1:0.28mg
18.48%
Iron:2.48mg
13.79%
Vitamin B2:0.2mg
11.99%
Zinc:1.63mg
10.85%
Copper:0.21mg
10.55%
Vitamin B5:0.89mg
8.88%
Calcium:74.48mg
7.45%