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Pan Fried Halibut with Wilted Cherry Tomatoes
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30 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
soy sauce (regular)
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
halibut
mediterranean
vegan
(?)
Not vegan due to:
halibut
vegetarian
(?)
Not vegetarian due to:
halibut
pescatarian
paleo
(?)
Not paleo due to:
sesame oil
This recipe has no customizations.
 
Nutrition to Note
This recipe has Sodium as 70.7% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.2% of RDA
• Calories: 17.2% of RDA
• Carbs: 2.3% of RDA
• Fat (total lipid): 28.0% of RDA
• Fiber: 4.4% of RDA
• Fructose: 3.3% of RDA
• Protein: 29.4% of RDA
• Sodium: 70.7% of RDA
• Sugar: 10.9% of RDA
• Vitamin A (IU): 34.0% of RDA
• Vitamin B6: 51.7% of RDA
• Vitamin C: 25.5% of RDA
• Iron: 2.9% of RDA
• Magnesium: 14.5% of RDA
• Manganese: 4.7% of RDA
• Niacin: 65.5% of RDA
• Potassium: 27.9% of RDA
• Zinc: 5.4% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
6.29
g
Calories
343
 
Fiber
1.22
g
Iron
0.556
mg
Protein
33.0
g
Sodium
954
mg
Sugars
3.40
g
Fat (total lipid)
17.1
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
Substitutions
4
fillets
+
-
 
~6 ounces.
 
3
cloves
+
-
 
peeled and minced.
 
1
tsp
+
-
 
 
1
tsp
+
-
 
 
1
pint
+
-
 
halved.
 
4
tbsp
+
-
 
 
1/4
cups
+
-
 
 
1/4
cups
+
-
 
freshly squeezed.
 
2
tsp
+
-
 
 
1
tsp
+
-
 
grated.
 
1
tbsp
+
-
 
1
tsp
+
-
 
 
1
tsp
+
-
 
 
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Recipe Short Name:
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PREPARATION
PREPARING THE ORANGE-GINGER SAUCE
1.
Whisk the orange juice, cilantro, ginger, garlic, soy sauce, sesame oil, and red pepper flakes together in a small bowl; set aside.
WILTING THE TOMATOES
2.
In a pan over medium-high heat, lightly coat the pan with olive oil.
3.
Add cherry tomatoes and sauté until they begin to wilt, about 10 minutes. Stir frequently.
SEARING THE FISH
4.
In a large flat skillet (do not use a ridged pan), pour in olive oil, tilting pan to spread evenly. Warm over medium heat, then add fish fillets.
5.
Cook until seared, about 3 minutes; turn and sear other side, about 3 more minutes.
6.
Pour the orange juice mixture into the skillet and bring to a boil.
7.
Reduce heat to medium and simmer until the halibut flakes easily with a fork and the sauce has thickened slightly.
TO SERVE
8.
Remove halibut to a plate of leafy greens and drizzle with orange sauce and wilted tomatoes to serve.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
2.
Make it Wheat Free!
 
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 343
Protein 33.0 g
Carbohydrates 6.29 g
Iron 0.56 mg
Fiber 1.22 g
Calcium 22.5 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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