Orange Halibut Steaks

Orange Halibut Steaks

2 servings
Preparation 10 min
Cooking 15 min

370 calories per serving 


Ingredients

2 halibut steaks, or other lean fish, 2 cm thick   360 g
2 oranges   360 g
4 tsp margarine non-hydrogenated   18 g
2 tbsp canola oil   30 mL
1 tbsp cornstarch   8 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 190°C/375°F.
  2. Coat with cornstarch the halibut steaks.
  3. Heat the margarine and oil in a pan over medium heat. Sauté the steaks, 1-2 min per side to colour them.
  4. Transfer the fish to an ovenproof dish. Press half the oranges and pour in the juice over the halibut. Cut the remaining oranges into rounds to cover the halibut. Keep some to decorate the serving dish later. Add salt and pepper.
  5. Bake in the middle of the oven about 12 min. Check with a fork to see if it is cooked through.
  6. Serve on the warmed plates. Sprinkle with the cooking liquid. Garnish with the remaining orange rounds.

Nutrition Facts Table

Nutrition Facts

per 1 serving (260g)

Amount

% DV*

* DV = Daily Value

Calories

370

Fat

18 g

28 %

Saturated 2 g
+ Trans 0.3 g

11 %

Cholesterol

50 mg

Sodium

85 mg

3 %

Carbohydrate

19 g

6 %

Fibre

2 g

9 %

Sugars

12 g

Protein

32 g

Vitamin A

15 %

Vitamin C

110 %

Calcium

10 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Calcium, Copper, Fibre, Iron, Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Vitamin B2, Zinc
Good source of :
Folacin, Vitamin A, Vitamin K
Excellent source of :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D, Vitamin E

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Vitamin D | Kosher | Low Sodium | Source of Omega-3 | Bake

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