Halibut Provençale

Halibut Provençale

Eco-friendly Pacific halibut complimented by the flavors of Provence

Active Time: 15 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on October 01, 2006

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat the oven to 450 F.
Heat the oil in a large, heavy, ovenproof skillet over medium-high heat.
Add the tomatoes, capers, garlic, and basil, and stir 1 minute.
Add the wine and lemon juice, and boil until the liquid is reduced almost to a glaze, about 3 minutes.
Add the fish to the skillet and swirl to coat with the sauce.
Transfer the skillet to the oven.
Roast the fish until it is just opaque in the center, about 15 minutes.
Transfer the fish and sauce to a platter and serve.

The Benefits

*Excellent Source of: Magnesium, Potassium, Protein, Selenium, Vitamin B6, Vitamin B12, Niacin, EPA/DHA Omega-3, Phosphorous
*Good Source of: Iron, Vitamin C
*Preferences: Low Carbohydrate, Low Sugars, No Corn, No Dairy, No Eggs, No Gluten, No Grains, No Legumes, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 1.12

Calories: 245

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	7.5 g	*
Saturated Fat	1 g	*
Monosaturated Fat	3.8 g	*
Polyunsaturated Fat	1.6 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	143 mg	*
EPA, DHA	119 mg, 491 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	53.8mg	*
Total Carbohydrate	4.7 g	*
Sugars	1.8 g	*
Fiber	0.62 g	*
Protein	35.8 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	339.2 IU	7%
Vitamin C	9.5 mg	16%
Vitamin D	0 IU	0%
Vitamin E	2 IU	7%
Vitamin B6	0.64 mg	32%
Vitamin B12	2 mcg	33%
Vitamin K	7.5 mg	9%
Folate	25.7 mcg	6%
Niacin	10.2 mg	51%
Riboflavin	0.15 mg	9%
Thiamin	0.13 mg	9%
MINERALS
Calcium	92.7 mg	9%
Copper	0.07 mg	4%
Iron	1.9 mg	11%
Magnesium	150.3 mg	38%
Manganese	0.17 mg	8%
Phosphorous	393.7 mg	39%
Potassium	915.8 mg	26%
Selenium	62 mcg	89%
Sodium	229.6 mg	10%
Zinc	0.85 mg	6%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	43.7 mcg
Beta-cryptoxanthin	2.9 mcg
Lutein + zeaxanthin	92.1 mcg
Lycopene	1549.2 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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