Seared Halibut With Herbed Tomato Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
68%
Seared Halibut With Herbed Tomato Sauce
31 min.
4
214kcal

Suggestions


If you're looking to impress at your next dinner gathering or simply want to enjoy a healthy yet delicious meal, look no further than this Seared Halibut with Herbed Tomato Sauce. This dish strikes the perfect balance between wholesome ingredients and mouthwatering flavors, making it an ideal choice for both lunch and dinner. Each serving is gluten-free and dairy-free, accommodating a variety of dietary preferences without compromising on taste.

The star of the show, fresh halibut, is renowned for its delicate texture and mild flavor, which pairs beautifully with the vibrant herbed tomato sauce. The sauce is a delightful medley of juicy tomatoes, aromatic garlic, and briny capers, creating a symphony of flavors that will tantalize your taste buds. With a health score of 68 and just 214 calories per serving, you can indulge guilt-free while nourishing your body.

Ready in just 31 minutes, this quick and easy recipe is perfect for busy weeknights or a relaxed weekend dinner. The sensational combination of protein, healthy fats, and a hint of herbs ensures that you’ll feel satisfied and energized without the heaviness often associated with main courses. Whether you're a seasoned cook or a kitchen novice, this recipe is sure to become a favorite in your household. Dive into the world of flavors and give your dinner table a touch of elegance with this delightful dish!

Ingredients

  • 14.5 oz canned tomatoes diced canned
  • tablespoon capers drained
  • 0.3 teaspoon basil dried
  • teaspoons olive oil extra virgin 
  •  garlic cloves minced
  • 24 oz pacific halibut filets (1/)
  • 0.5 medium onion chopped
  • 0.3 teaspoon oregano dried
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt divided

Equipment

  • frying pan
  • paper towels

Directions

  1. Pat fish dry with paper towels. Season fish with 1/4 tsp. salt and 1/4 tsp. pepper. Cook fish in hot oil in a large skillet over medium-high heat 3 to 4 minutes on each side or until fish flakes with a fork and is opaque throughout.
  2. Transfer fish to a serving platter, and keep warm.
  3. Add onion and garlic to skillet, and saut 1 to 2 minutes or until onion is tender. Stir in capers, basil, oregano, and remaining 1/4 tsp. salt; cook 1 minute. Reduce heat to low, add tomatoes, and cook, stirring occasionally, 10 minutes. Top fish with tomato sauce.
  4. *Frozen halibut or fresh or frozen cod may be substituted.

Nutrition Facts

Calories214kcal
Protein62.82%
Fat19.32%
Carbs17.86%

Properties

Glycemic Index
45.5
Glycemic Load
2.55
Inflammation Score
-7
Nutrition Score
23.246956514276%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
2.72mg
Myricetin
0.03mg
Quercetin
6.27mg

Nutrients percent of daily need

Calories:214.34kcal
10.72%
Fat:4.6g
7.08%
Saturated Fat:0.83g
5.19%
Carbohydrates:9.57g
3.19%
Net Carbohydrates:7.18g
2.61%
Sugar:5.13g
5.71%
Cholesterol:83.35mg
27.78%
Sodium:598.33mg
26.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.66g
67.31%
Selenium:78.5µg
112.14%
Vitamin B3:12.38mg
61.89%
Vitamin B6:1.12mg
56.22%
Vitamin D:7.99µg
53.3%
Phosphorus:441.35mg
44.14%
Vitamin B12:1.87µg
31.18%
Potassium:1072.88mg
30.65%
Vitamin E:2.66mg
17.75%
Magnesium:63.09mg
15.77%
Manganese:0.28mg
14.01%
Vitamin C:11.03mg
13.37%
Copper:0.25mg
12.43%
Vitamin B1:0.17mg
11.48%
Iron:1.82mg
10.13%
Fiber:2.39g
9.56%
Folate:37.4µg
9.35%
Vitamin B5:0.9mg
8.99%
Vitamin K:9.28µg
8.83%
Vitamin A:341.36IU
6.83%
Vitamin B2:0.11mg
6.72%
Zinc:0.95mg
6.31%
Calcium:57.68mg
5.77%
Source:My Recipes