Rockfish with Tomatoes, Capers, Lemon, Artichokes, and Fennel

Gluten Free
Dairy Free
Very Healthy
Health score
83%
Rockfish with Tomatoes, Capers, Lemon, Artichokes, and Fennel
75 min.
6
339kcal

Suggestions

Ingredients

  • large globe artichokes 
  • tablespoon chiffonaded basil leaves 
  • tablespoons capers 
  • cup chicken stock see 
  • cup cooking wine dry white
  •  bulbs fennel finely sliced lengthwise
  • cloves garlic peeled sliced
  • 36 ounce pacific halibut filets 
  • 0.5  juice of lemon juiced
  • tablespoon olive oil extra-virgin
  • tablespoons vegetable oil; peanut oil preferred 
  • large plum tomatoes diced peeled seeded
  • servings salt and pepper 

Equipment

  • frying pan

Directions

  1. Trim the artichoke leaves and stems and blanch in salted, boiling water with a little of the lemon juice. Use only enough water to cover. When tender remove from the water, cool, and clean. Save the leaves for another use. Discard the hairy choke and save the hearts and stem for the dish. Slice into 1/8-inch slices.
  2. In a saute pan over high heat, add 1 tablespoon olive oil and saute the fennel in it until tender.
  3. Add salt and pepper, to taste, remove and keep warm.
  4. Wipe out the saute pan and add in the peanut oil and bring to medium high heat. Salt and pepper the fillets and brown on 1 side about 5 minutes. Turn and saute 2 more minutes and remove from the pan.
  5. Add the sliced garlic and 1/2 of the remaining olive oil and cook 2 minutes.
  6. Add the sliced artichokes and saute until starting to brown.
  7. Add the tomatoes, white wine, stock, lemon zest and juice, and remaining olive oil and reduce the liquid by 1/
  8. Return the fish to the mixture, add the capers and basil, and check salt and pepper. Cook 2 more minutes until fish is just flaky and check salt and pepper. Divide the fennel among 6 warm dinner plates and top with the fillets. Sauce with the vegetable mixture and serve.

Nutrition Facts

Calories339kcal
Protein46.55%
Fat28.78%
Carbs24.67%

Properties

Glycemic Index
46.67
Glycemic Load
3.66
Inflammation Score
-8
Nutrition Score
31.886521712593%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
0.96mg
Hesperetin
0.52mg
Naringenin
10.59mg
Apigenin
6.06mg
Luteolin
1.87mg
Kaempferol
3.55mg
Myricetin
0.11mg
Quercetin
5.1mg

Nutrients percent of daily need

Calories:339.27kcal
16.96%
Fat:10.15g
15.61%
Saturated Fat:1.86g
11.6%
Carbohydrates:19.57g
6.52%
Net Carbohydrates:12.12g
4.41%
Sugar:6.08g
6.75%
Cholesterol:84.55mg
28.18%
Sodium:561.86mg
24.43%
Alcohol:4.12g
100%
Alcohol %:1.12%
100%
Protein:36.93g
73.85%
Selenium:79.65µg
113.79%
Vitamin B3:13.38mg
66.92%
Vitamin K:68µg
64.77%
Vitamin B6:1.18mg
58.98%
Phosphorus:546.49mg
54.65%
Vitamin D:7.99µg
53.3%
Potassium:1547.62mg
44.22%
Vitamin C:26.66mg
32.31%
Vitamin B12:1.87µg
31.18%
Fiber:7.45g
29.8%
Magnesium:113.13mg
28.28%
Folate:106.58µg
26.65%
Manganese:0.53mg
26.29%
Vitamin E:2.98mg
19.87%
Copper:0.35mg
17.3%
Iron:2.31mg
12.81%
Vitamin B1:0.19mg
12.64%
Vitamin A:596.21IU
11.92%
Vitamin B5:1.12mg
11.16%
Vitamin B2:0.18mg
10.88%
Calcium:102.08mg
10.21%
Zinc:1.39mg
9.25%