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Orange Halibut Steaks

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Preparation : 10 min Cooking : 15 min
370 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

2 halibut steaks 360 g
2 oranges 360 g
4 tsp margarine non-hydrogenated 18 g
2 tbsp canola oil 30 mL
1 tbsp cornstarch 8 g
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (260g)

Amount

% Daily Value

Calories

370

Fat

18 g

28 %

Saturated 1.9 g
+ Trans 0.3 g

11 %

Cholesterol

50 mg

Sodium

80 mg

3 %

Carbohydrate

19 g

6 %

Fibre

2 g

9 %

Sugars

12 g

Protein

32 g

Vitamin A

17 %

Vitamin C

113 %

Calcium

11 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : ¼ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 1
Meat and Alternatives 4
Fats 3

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This recipe is in the following categories

Fish | Main courses/Entrées | Source of Omega-3 | High Vitamin D | Kosher | Halal | Low Sodium | Diabetes-friendly | Bake