Steamed Halibut with Kale and Walnuts

Gluten Free
Very Healthy
Health score
100%
Steamed Halibut with Kale and Walnuts
20 min.
4
1252kcal

Suggestions

Ingredients

  • servings roasted acorn squash 
  • servings pepper black freshly ground
  • large garlic cloves minced
  • 10 fillet halibut cut into 10 equal servings)
  • cups kale washed trimmed well
  • 1.5 teaspoons kosher salt 
  •  lemons 
  • 0.3 cup olive oil 
  • tablespoons butter unsalted
  • 0.5 cup walnuts chopped

Equipment

  • bowl
  • frying pan
  • oven
  • roasting pan

Directions

  1. Heat oven to 400 F. Coat both sides of all the fish with 2 tablespoons of the oil and place in a single layer in a roasting pan. Season with 1 teaspoon of the salt and a few grinds of pepper.
  2. Cut the lemons crosswise into 10 slices and place on top of the fish. Roast until the fish is just cooked through, about 15 minutes. Meanwhile, in a large skillet, melt 2 tablespoons of the butter over medium heat.
  3. Add the walnuts. Stir occasionally until lightly browned, 3 minutes.
  4. Remove from skillet and set aside in a bowl.
  5. Add the remaining oil and butter and the garlic to the skillet; cook for 30 seconds.
  6. Add the kale, 1/2 cup water, and the remaining salt. Toss, cover, and cook until wilted, 5 minutes.
  7. Add the walnuts.
  8. Serve 4 fillets with the kale and the Roasted Acorn Squash. Reserve 4 fillets for Halibut Wrapped in Grape Leaves; freeze the other

Nutrition Facts

Calories1252kcal
Protein63.21%
Fat33.67%
Carbs3.12%

Properties

Glycemic Index
47.38
Glycemic Load
1.3
Inflammation Score
-10
Nutrition Score
61.774782678355%

Flavonoids

Cyanidin
0.4mg
Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Apigenin
0.01mg
Luteolin
1.04mg
Isorhamnetin
9.91mg
Kaempferol
19.68mg
Myricetin
0.29mg
Quercetin
10.13mg

Nutrients percent of daily need

Calories:1251.72kcal
62.59%
Fat:45.92g
70.64%
Saturated Fat:11.23g
70.19%
Carbohydrates:9.56g
3.19%
Net Carbohydrates:5.28g
1.92%
Sugar:2.09g
2.32%
Cholesterol:522.38mg
174.13%
Sodium:1591.02mg
69.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:193.97g
387.93%
Selenium:466.76µg
666.8%
Vitamin B3:67.14mg
335.69%
Vitamin D:48.1µg
320.65%
Vitamin B6:5.79mg
289.69%
Phosphorus:2494.88mg
249.49%
Vitamin B12:11.24µg
187.3%
Vitamin K:173.25µg
165%
Potassium:4735.83mg
135.31%
Vitamin A:5160.75IU
103.22%
Vitamin C:68.62mg
83.17%
Magnesium:276.99mg
69.25%
Vitamin E:8.87mg
59.15%
Manganese:0.95mg
47.33%
Folate:169.26µg
42.31%
Vitamin B1:0.63mg
42.26%
Vitamin B5:3.75mg
37.49%
Zinc:4.35mg
29.01%
Vitamin B2:0.49mg
28.82%
Copper:0.52mg
25.91%
Calcium:213.14mg
21.31%
Iron:3.18mg
17.67%
Fiber:4.29g
17.14%
Source:My Recipes