Sautéed Halibut with Romesco Sauce

Dairy Free
Very Healthy
Health score
93%
Sautéed Halibut with Romesco Sauce
45 min.
4
279kcal

Suggestions


Are you ready to tantalize your taste buds with a dish that perfectly balances health and flavor? Introducing Sautéed Halibut with Romesco Sauce—a delightful main course that is not only dairy-free but also boasts an impressive health score of 93! This vibrant recipe is perfect for lunch or dinner and will certainly impress your family and friends.

The star of this dish, halibut, is a lean, protein-rich fish that is simple to sauté and takes on the robust flavors of the homemade Romesco sauce beautifully. This sauce, made from broiled red bell peppers, an ancho pepper, slivered almonds, and a touch of hazelnut oil, delivers a deliciously smoky and nutty taste that elevates your meal to a gourmet experience.

In just 45 minutes, you can create a stunning plate that not only looks appealing but is also a powerhouse of nutrition—each serving is only 279 calories! With a perfect blend of protein, healthy fats, and carbohydrates, this dish is ideal for those seeking a healthy lifestyle without sacrificing taste. Pair it with fresh lemon wedges for a zesty finish that rounds out the flavors.

Whether you're hosting a dinner party or simply enjoying a quiet evening at home, Sautéed Halibut with Romesco Sauce will undoubtedly be a standout. Get ready to impress with this easy yet elegant culinary delight!

Ingredients

  •  ancho pepper dried stemmed seeded
  • 0.3 teaspoon pepper black freshly ground
  • ounce bread whole-wheat
  •  garlic cloves chopped
  • 0.1 teaspoon ground pepper red
  • 24 ounce pacific halibut filets 
  •  lemon wedges 
  • tablespoon olive oil 
  • medium bell peppers red
  • tablespoon red wine vinegar 
  • 0.5 teaspoon salt divided
  • 1.5 tablespoons slivered almonds toasted
  • 0.3 teaspoon sugar 

Equipment

  • food processor
  • frying pan
  • baking sheet
  • broiler

Directions

  1. Preheat broiler.
  2. Cut bell peppers in half; discard seeds and membranes.
  3. Place bell peppers, skin sides up, on a baking sheet; flatten. Broil 10 minutes or until blackened.
  4. Add ancho; broil 2 minutes.
  5. Place bell peppers in a paper bag; close tightly.
  6. Let stand 5 minutes; peel.
  7. Place bell peppers, ancho, 1/4 teaspoon salt, and next 8 ingredients (through bread) in a food processor; process until smooth.
  8. Heat a large skillet over medium-high heat.
  9. Sprinkle 1/4 teaspoon salt over fish. Coat pan with cooking spray.
  10. Add fish to pan; cook 6 minutes on each side or until desired degree of doneness. Top with sauce; serve with lemon wedges.

Nutrition Facts

Calories279kcal
Protein49.44%
Fat27.37%
Carbs23.19%

Properties

Glycemic Index
85.06
Glycemic Load
3.23
Inflammation Score
-10
Nutrition Score
32.903478435848%

Flavonoids

Cyanidin
0.09mg
Catechin
0.05mg
Epigallocatechin
0.1mg
Epicatechin
0.02mg
Eriodictyol
3.85mg
Hesperetin
5.02mg
Naringenin
0.12mg
Luteolin
0.7mg
Isorhamnetin
0.1mg
Kaempferol
0.04mg
Myricetin
0.11mg
Quercetin
0.38mg

Nutrients percent of daily need

Calories:279.44kcal
13.97%
Fat:8.62g
13.26%
Saturated Fat:1.06g
6.62%
Carbohydrates:16.43g
5.48%
Net Carbohydrates:11.33g
4.12%
Sugar:7.38g
8.2%
Cholesterol:83.35mg
27.78%
Sodium:451.22mg
19.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.02g
70.04%
Selenium:80.42µg
114.89%
Vitamin C:89mg
107.87%
Vitamin A:4325.57IU
86.51%
Vitamin B3:12.98mg
64.91%
Vitamin B6:1.22mg
61.2%
Vitamin D:7.99µg
53.3%
Phosphorus:463.85mg
46.38%
Vitamin E:4.88mg
32.53%
Potassium:1101.88mg
31.48%
Vitamin B12:1.87µg
31.18%
Fiber:5.1g
20.39%
Manganese:0.38mg
18.88%
Magnesium:69.27mg
17.32%
Vitamin B2:0.27mg
16.1%
Folate:62.03µg
15.51%
Vitamin K:13.01µg
12.39%
Vitamin B1:0.17mg
11.44%
Vitamin B5:0.98mg
9.76%
Iron:1.62mg
9%
Zinc:1.07mg
7.16%
Copper:0.13mg
6.6%
Calcium:47.4mg
4.74%
Source:My Recipes