Sesame-crusted Halibut with Poblano Cream Sauce

Dairy Free
Health score
36%
Sesame-crusted Halibut with Poblano Cream Sauce
45 min.
4
409kcal

Suggestions


Are you ready to delight your taste buds with a culinary masterpiece that is both satisfying and healthy? Introducing Sesame-crusted Halibut with Poblano Cream Sauce! This exquisite dish melds the rich flavors of fresh halibut with the nutty crunch of sesame seeds, perfectly complemented by a creamy sauce that brings a touch of warmth and spice to each bite. It's an enticing option for lunch or dinner, promising to transport you to a world of culinary bliss.

What makes this dish even more appealing is that it's completely dairy-free, making it suitable for those who are lactose intolerant or seeking to reduce their dairy intake without compromising on flavor. With a preparation time of just 45 minutes, you can impress your family or guests with a gourmet meal without spending all day in the kitchen.

The combination of high-protein halibut and heart-healthy fats from the sesame seeds results in a well-balanced meal that is as nutritious as it is delicious—boasting approximately 409 calories per serving! So, whether you're gearing up for a casual weeknight dinner or planning a special occasion, this Sesame-crusted Halibut with Poblano Cream Sauce is sure to elevate your dining experience. Join me in the kitchen and let’s create a dish that’s as beautiful as it is flavorful!

Ingredients

  • servings poblano cream sauce 
  • large eggs lightly beaten
  • 0.5 cup flour all-purpose
  • servings green onions chopped
  • 24 ounce pacific halibut filets 
  • 0.5 teaspoon salt 
  • 0.5 cup sesame seed 
  • 0.5 cup vegetable oil 
  • 0.5 teaspoon pepper white

Equipment

  • frying pan

Directions

  1. Combine first 3 ingredients in a shallow dish.
  2. Place eggs in a shallow dish.
  3. Place sesame seeds in a shallow dish. Dredge fish in flour mixture; dip in eggs. Press one side of fish into sesame seeds.
  4. Heat oil in a large skillet over medium-high heat. Cook fish, seed-side up, 3 to 4 minutes or until lightly brown. Turn, and cook 3 to 5 minutes or until fish flakes easily with a fork. Spoon Poblano Cream Sauce on plates and top with fish.
  5. Sprinkle with green onions.

Nutrition Facts

Calories409kcal
Protein39.17%
Fat43.42%
Carbs17.41%

Properties

Glycemic Index
48
Glycemic Load
9.48
Inflammation Score
-7
Nutrition Score
29.917826097945%

Flavonoids

Kaempferol
0.08mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:409.19kcal
20.46%
Fat:19.66g
30.25%
Saturated Fat:3.48g
21.76%
Carbohydrates:17.74g
5.91%
Net Carbohydrates:14.86g
5.4%
Sugar:0.68g
0.75%
Cholesterol:176.36mg
58.79%
Sodium:448.66mg
19.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.91g
79.82%
Selenium:97.05µg
138.65%
Vitamin B3:12.9mg
64.48%
Phosphorus:589.37mg
58.94%
Vitamin B6:1.13mg
56.69%
Vitamin D:8.49µg
56.63%
Copper:0.86mg
42.8%
Vitamin B12:2.09µg
34.9%
Manganese:0.62mg
30.92%
Magnesium:113.28mg
28.32%
Potassium:898.53mg
25.67%
Vitamin B1:0.37mg
24.65%
Iron:4.3mg
23.91%
Calcium:216.72mg
21.67%
Vitamin K:22.59µg
21.51%
Folate:82.85µg
20.71%
Vitamin B2:0.29mg
17.34%
Zinc:2.53mg
16.88%
Vitamin E:1.86mg
12.41%
Fiber:2.88g
11.54%
Vitamin B5:1.05mg
10.5%
Vitamin A:310.49IU
6.21%
Vitamin C:1.18mg
1.43%
Source:My Recipes