Slow-Roasted Halibut with Shaved Asparagus and Fennel Salad

Health score
47%
Slow-Roasted Halibut with Shaved Asparagus and Fennel Salad
45 min.
6
566kcal

Suggestions

Ingredients

  • 0.8 pound asparagus spears trimmed ( 1 bunch)
  • 2.5 cups breadcrumbs made from bread fresh french crustless
  • tablespoons butter melted
  • tablespoons capers drained chopped
  • tablespoon dijon mustard 
  • 0.5 cup fennel bulb shaved with v-slicer) thinly sliced
  • tablespoon thyme leaves fresh finely chopped
  • 36 ounce pacific halibut filets 
  • 4.5 teaspoons juice of lemon fresh
  • teaspoons lemon zest finely grated
  • tablespoons olive oil extra-virgin
  • tablespoons parmesan cheese finely grated
  • tablespoons parsley fresh italian finely chopped

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • broiler
  • peeler

Directions

  1. Whisk lemon juice and mustard insmall bowl. Gradually whisk in oil, then addcapers. Season dressing to taste with saltand pepper. DO AHEAD: Can be made1 day ahead. Cover and chill. Bring to roomtemperature and rewhisk before using.
  2. Place 1 asparagus spear flat on worksurface. Using vegetable peeler, shaveasparagus into long thin strips.
  3. Placeasparagus strips in medium bowl withshaved fennel. DO AHEAD: Can be made4 hours ahead. Cover and chill.
  4. Coat rimmed baking sheet withnonstick spray.
  5. Mix breadcrumbs, cheese,herbs, and lemon peel in another mediumbowl.
  6. Sprinkle with salt and pepper.
  7. Drizzlemelted butter over. Using fork, toss toincorporate evenly.
  8. Place halibut fillets on prepared bakingsheet, spacing apart.
  9. Sprinkle with salt andpepper. Divide breadcrumbs among filletsto cover top (about 1/3 cup each), pressingto adhere. DO AHEAD: Can be made 1 hourahead. Cover and chill.
  10. Preheat oven to 300°F.
  11. Bake halibutuntil opaque in center, about 20 minutes.Turn on broiler. Broil halibut just untilbreadcrumbs start to brown, about 1 minute.
  12. Place 1 halibut fillet on each of 6 plates.
  13. Pour dressing over asparagus and fennelmixture; toss to coat. Season salad to tastewith salt and pepper. Divide salad amongplates and serve.
  14. Per serving: 511.5 kcal calories,
  15. 3 % calories from fat, 20.1 g fat,
  16. 4 g saturated fat,
  17. 6 mg cholesterol,
  18. 1 g carbohydrates,
  19. 3 g total sugars,
  20. 0 g net carbohydrates,
  21. Bon Appétit

Nutrition Facts

Calories566kcal
Protein31.59%
Fat32.4%
Carbs36.01%

Properties

Glycemic Index
57.44
Glycemic Load
25.7
Inflammation Score
-9
Nutrition Score
36.176087047743%

Flavonoids

Eriodictyol
0.26mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
2.91mg
Luteolin
0.55mg
Isorhamnetin
3.23mg
Kaempferol
4.31mg
Myricetin
0.2mg
Quercetin
12.56mg

Nutrients percent of daily need

Calories:566.01kcal
28.3%
Fat:20.34g
31.29%
Saturated Fat:6.19g
38.66%
Carbohydrates:50.87g
16.96%
Net Carbohydrates:45.03g
16.37%
Sugar:7.19g
7.98%
Cholesterol:100.57mg
33.52%
Sodium:778.01mg
33.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.62g
89.24%
Selenium:109.15µg
155.92%
Vitamin B3:17.27mg
86.33%
Manganese:1.33mg
66.72%
Phosphorus:584.59mg
58.46%
Vitamin K:60.28µg
57.41%
Vitamin B6:1.11mg
55.46%
Vitamin D:8.01µg
53.38%
Vitamin B1:0.58mg
38.75%
Folate:140.18µg
35.05%
Vitamin B12:1.92µg
31.95%
Iron:5.52mg
30.66%
Potassium:1054.05mg
30.12%
Vitamin B2:0.41mg
23.88%
Magnesium:94.66mg
23.67%
Fiber:5.84g
23.36%
Vitamin E:3.14mg
20.94%
Calcium:186.46mg
18.65%
Vitamin A:924.61IU
18.49%
Vitamin B5:1.61mg
16.05%
Copper:0.32mg
15.97%
Zinc:2.14mg
14.24%
Vitamin C:10.32mg
12.51%
Source:Epicurious