Roasted Halibut with Walnut Crust

Health score
33%
Roasted Halibut with Walnut Crust
45 min.
6
424kcal

Suggestions

Ingredients

  • tablespoons butter melted
  • tablespoons basil fresh finely chopped
  • tablespoons chives fresh finely chopped
  • 48 ounce pacific halibut filets (each )
  • servings lemon wedges 
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • 0.3 cup parsley fresh italian packed chopped ()
  • 0.8 cup walnuts toasted finely chopped

Equipment

  • bowl
  • baking sheet
  • oven
  • broiler

Directions

  1. Preheat oven to 450°F. Spray rimmed baking sheet with nonstick spray.
  2. Mix walnuts, panko, and all herbs in small bowl; sprinkle with salt and pepper.
  3. Brush each fish fillet with 1 tablespoon melted butter; sprinkle with salt and pepper.
  4. Place fish on prepared baking sheet.
  5. Sprinkle panko-herb mixture atop fish, dividing equally and pressing to adhere. Roast fish until just opaque in center, about 8 minutes. If crisper topping desired, preheat broiler and broil fish about 1 minute, watching carefully to prevent burning.
  6. Transfer fish to plates; garnish with lemon wedges.
  7. *Available in the Asian foods section of some supermarkets and at Asian markets.

Nutrition Facts

Calories424kcal
Protein42.88%
Fat51.52%
Carbs5.6%

Properties

Glycemic Index
48.75
Glycemic Load
0.26
Inflammation Score
-7
Nutrition Score
28.760434606801%

Flavonoids

Cyanidin
0.4mg
Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
5.39mg
Luteolin
0.05mg
Isorhamnetin
0.07mg
Kaempferol
0.14mg
Myricetin
0.38mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:423.81kcal
21.19%
Fat:24.21g
37.24%
Saturated Fat:8.82g
55.13%
Carbohydrates:5.92g
1.97%
Net Carbohydrates:4.57g
1.66%
Sugar:0.77g
0.85%
Cholesterol:141.23mg
47.08%
Sodium:282.61mg
12.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.33g
90.67%
Selenium:105.55µg
150.79%
Vitamin B3:15.31mg
76.56%
Vitamin D:10.66µg
71.06%
Vitamin B6:1.33mg
66.67%
Phosphorus:600.01mg
60%
Vitamin K:47.6µg
45.33%
Vitamin B12:2.54µg
42.27%
Potassium:1084.38mg
30.98%
Manganese:0.59mg
29.29%
Magnesium:79.88mg
19.97%
Vitamin A:794.26IU
15.89%
Copper:0.31mg
15.28%
Vitamin B1:0.22mg
14.39%
Folate:52.73µg
13.18%
Vitamin E:1.84mg
12.28%
Zinc:1.39mg
9.28%
Vitamin B5:0.92mg
9.21%
Vitamin B2:0.12mg
7.01%
Iron:1.23mg
6.84%
Vitamin C:4.75mg
5.75%
Fiber:1.35g
5.4%
Calcium:48.53mg
4.85%
Source:Epicurious