Seared Halibut with Sauteed Swiss Chard and Salsa Cruda

Gluten Free
Dairy Free
Very Healthy
Health score
79%
Seared Halibut with Sauteed Swiss Chard and Salsa Cruda
20 min.
1
724kcal

Suggestions

Ingredients

  • slice bacon cut into 1/2-inch lengths (lardons)
  •  basil leaves 
  • 0.3 cup chicken stock see divided
  • pinch pepper red crushed
  • clove garlic smashed
  • clove garlic smashed finely chopped
  • ounce halibut filet 
  • 0.5 pound heirloom tomatoes assorted stemmed seeded cut into 1/4-inch dice ( colors preferred)
  •  kalamata olives pitted
  • serving kosher salt 
  • serving olive oil 
  • 1.5 tablespoons olive oil extra-virgin
  • sprig oregano fresh chopped
  • 0.3 small onion red cut into 1/4-inch dice
  • 1.5 tablespoons red wine vinegar 
  • serving salt 
  • large swiss chard leaves cut into 1/2-inch lengths, leaves cut into 1-inch lengths
  • 0.5 small zucchini green cut into 1/4-inch dice

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Coat a saute pan with olive oil. Toss in the garlic clove, crushed red pepper, bacon, and a couple drops of olive oil. Bring the pan to a medium heat. When the garlic is golden and very aromatic, remove it and discard. When the bacon has become crispy, toss in the Swiss chard stems, half of the chicken stock, and season with salt. When the chicken stock has reduced, toss in the Swiss chard leaves and season with salt. Cook the leaves until they are just wilted, about 3 to 4 minutes.
  2. Coat another saute pan with olive oil and bring to a high heat. Pat the halibut fillet dry with a paper towel and season with salt.
  3. When the oil in the pan is very hot but not yet smoking, place the fish flesh side down and cook for 3 to 4 minutes. As the fish cooks it will turn from translucent to opaque. Turn the fish over and cook for another 3 to 4 minutes. When the fish is done it should be golden and firm but still moist.
  4. Place the Swiss chard in the center of the serving plate.
  5. Lay the fish directly on top. Top the fish with the Salsa Cruda.
  6. Combine all the ingredients in a large bowl. Season generously with salt. Taste to make sure it is delicious. Adjust seasonings if needed.

Nutrition Facts

Calories724kcal
Protein23.37%
Fat61.99%
Carbs14.64%

Properties

Glycemic Index
297
Glycemic Load
4.98
Inflammation Score
-10
Nutrition Score
53.066521561664%

Flavonoids

Catechin
2.88mg
Naringenin
1.54mg
Apigenin
0.03mg
Luteolin
0.16mg
Isorhamnetin
1.38mg
Kaempferol
11.53mg
Myricetin
6.35mg
Quercetin
11.62mg

Nutrients percent of daily need

Calories:723.93kcal
36.2%
Fat:50.97g
78.41%
Saturated Fat:9.07g
56.7%
Carbohydrates:27.08g
9.03%
Net Carbohydrates:18.54g
6.74%
Sugar:11.93g
13.25%
Cholesterol:99.67mg
33.22%
Sodium:1478.51mg
64.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.22g
86.45%
Vitamin K:1653.26µg
1574.53%
Vitamin A:14080.5IU
281.61%
Vitamin C:103.63mg
125.62%
Selenium:86.44µg
123.48%
Vitamin E:12.3mg
82%
Vitamin B6:1.63mg
81.67%
Vitamin B3:15.52mg
77.62%
Potassium:2378.16mg
67.95%
Manganese:1.35mg
67.46%
Phosphorus:638.17mg
63.82%
Magnesium:248.93mg
62.23%
Vitamin D:8.08µg
53.88%
Fiber:8.54g
34.16%
Iron:6.12mg
34.03%
Copper:0.66mg
33.15%
Vitamin B12:1.98µg
33.02%
Folate:110.06µg
27.52%
Vitamin B1:0.39mg
25.81%
Vitamin B2:0.42mg
24.65%
Calcium:208.77mg
20.88%
Zinc:2.42mg
16.14%
Vitamin B5:1.45mg
14.54%