Romaine-Wrapped Halibut

Gluten Free
Health score
32%
Romaine-Wrapped Halibut
45 min.
4
262kcal

Suggestions

Ingredients

  • 24 oz halibut white thick ()
  •  optional: lemon halved
  • 10 large unblemished outer romaine leaves (from 2 heads)
  • tablespoons shallots finely chopped
  • tablespoons butter unsalted softened

Equipment

  • bowl
  • frying pan
  • baking paper
  • oven
  • pot
  • baking pan
  • aluminum foil
  • tongs

Directions

  1. Preheat oven to 450°F and coat inside of a 13- by 9-inch glass or ceramic baking or gratin dish with 1 tablespoon butter.
  2. Cut 2 thin slices from each lemon half and squeeze juice from remaining lemon.
  3. Mash together remaining 2 tablespoons butter, 1 teaspoon lemon juice, and shallot and season well with salt and pepper.
  4. Sprinkle dish with remaining juice.
  5. Cook lettuce in a large pot of salted boiling water 1 minute. Immediately transfer with tongs to a bowl of ice water to cool.
  6. Drain lettuce and cut out ribs, leaving top 1 inch of leaves intact.
  7. Spread out 1 lettuce leaf lengthwise on a work surface.
  8. Place another leaf on first leaf, overlapping enough to cover any holes (use 2 extra leaves if necessary). Season 1 piece halibut with salt and pepper and place crosswise in center of lettuce.
  9. Spread top of fish with one fourth of shallot butter. Wrap lettuce over fish to form a packet (don’t worry if ends aren’t covered by lettuce) and transfer to baking dish. Make 3 more packets in same manner, arranging them close together in baking dish.
  10. Top each packet with a lemon slice. Cover packets with a sheet of wax or parchment paper, then tightly cover dish with foil.
  11. Bake in middle of oven until centers of packets are just firm to the touch, 15 to 20 minutes, depending on thickness of fish.
  12. Serve with pan juices poured over packets.

Nutrition Facts

Calories262kcal
Protein52.61%
Fat39%
Carbs8.39%

Properties

Glycemic Index
13.88
Glycemic Load
0.65
Inflammation Score
-10
Nutrition Score
26.711738938871%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.55mg
Kaempferol
0.02mg
Myricetin
0.14mg
Quercetin
1.85mg

Nutrients percent of daily need

Calories:261.91kcal
13.1%
Fat:11.7g
18.01%
Saturated Fat:6.43g
40.17%
Carbohydrates:5.67g
1.89%
Net Carbohydrates:3.28g
1.19%
Sugar:1.91g
2.12%
Cholesterol:107.62mg
35.87%
Sodium:96.35mg
4.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.53g
71.06%
Vitamin A:6365.54IU
127.31%
Selenium:71.65µg
102.36%
Vitamin K:74.91µg
71.34%
Vitamin B12:2.71µg
45.09%
Vitamin D:5.43µg
36.2%
Folate:141.01µg
35.25%
Vitamin B3:6.9mg
34.5%
Phosphorus:320.01mg
32%
Potassium:743.07mg
21.23%
Vitamin C:17.51mg
21.22%
Vitamin B6:0.37mg
18.33%
Magnesium:59.15mg
14.79%
Iron:1.86mg
10.31%
Vitamin B5:1.01mg
10.05%
Manganese:0.19mg
9.73%
Vitamin B2:0.16mg
9.65%
Fiber:2.39g
9.54%
Vitamin B1:0.13mg
8.96%
Copper:0.18mg
8.86%
Vitamin E:1.06mg
7.05%
Calcium:51.5mg
5.15%
Zinc:0.77mg
5.12%
Source:Epicurious