Baked Halibut with Quinoa, Spinach, and Cherry Tomatoes

Baked Halibut with Quinoa, Spinach, and Cherry Tomatoes

Active Time: 15 minutes | Total Time: 25 minutes

Serves:

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Added by Healing Gourmet
on July 28, 2008

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat oven to 425°F.
Whisk half the oil and all of the lemon juice in bowl. Season with salt and pepper.
Place halibut on a baking sheet. Brush with some of dressing.
Transfer fish to oven and bake until just opaque in center, about 12 minutes.
Meanwhile, cook quinoa according to package directions until tender but still firm; set aside.
Add remaining oil to a saucepan with the garlic. Sauté over medium heat 1 minute.
Add spinach and tomatoes. Stir to coat. Cover and remove from heat. Let stand 1 minute to wilt spinach.
Divide quinoa between plates. Top with halibut, spinach and tomatoes and remaining dressing.

The Benefits

*Excellent Source of: Fiber, Iron, Magnesium, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Folate, Copper, Thiamin, Niacin, Riboflavin, EPA/DHA Omega-3, Phosphorous, Manganese
*Good Source of: Calcium, Zinc, Vitamin E, ALA Omega-3
*Preferences: Low Sugars, No Corn, No Dairy, No Eggs, No Gluten, No Legumes, No Molds, 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: 3.86

Calories: 434

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	19.5 g	*
Saturated Fat	2.7 g	*
Monosaturated Fat	11.8 g	*
Polyunsaturated Fat	3.9 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	376 mg	*
EPA, DHA	80 mg, 347 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	35.8mg	*
Total Carbohydrate	33.4 g	*
Sugars	2.3 g	*
Fiber	5.3 g	*
Protein	31.8 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	6430.3 IU	129%
Vitamin C	28.7 mg	48%
Vitamin D	0 IU	0%
Vitamin E	5.6 IU	19%
Vitamin B6	0.79 mg	40%
Vitamin B12	1.3 mcg	22%
Vitamin K	304.6 mg	381%
Folate	219.8 mcg	55%
Niacin	8.1 mg	40%
Riboflavin	0.35 mg	21%
Thiamin	0.3 mg	20%
MINERALS
Calcium	143.9 mg	14%
Copper	0.4 mg	20%
Iron	4.9 mg	27%
Magnesium	233.4 mg	58%
Manganese	1.5 mg	75%
Phosphorous	493.1 mg	49%
Potassium	1269 mg	36%
Selenium	45.3 mcg	65%
Sodium	405.1 mg	17%
Zinc	2.3 mg	15%
PHYTONUTRIENTS
Alpha-carotene	75.2 mcg
Beta-carotene	3714.1 mcg
Beta-cryptoxanthin	1.2 mcg
Lutein + zeaxanthin	7480.8 mcg
Lycopene	1916.9 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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