Orange Halibut Steaks with Rice and Greens Beans

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Preparation : 20 min Cooking : 15 min Standing : 5 min
590 calories/serving
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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] 0.2 g
ground pepper to taste [optional]
2 cups green/snap beans 200 g
2/3 cup basmati rice 120 g

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 canola oil in a pan over medium heat. Sauté the steaks, 1-2 min per side to colour them.
  4. Meanwhile, cook the rice.
  5. 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.
  6. Bake in the middle of the oven about 12 min. Check with a fork to see if it is cooked through.
  7. While the fish is cooking, prepare the green beans then blanch them in salted boiling water 7-8 min, until crisp-tender (al dente). Plonge the beans rapidly into cold water to stop the cooking process and set the colour. Drain and shake out the water.
  8. Serve the fish with the rice and green beans on the warmed plates. Sprinkle with the cooking liquid. Garnish with the remaining orange rounds.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (510 g)

Amount

% Daily Value

Calories

590

Fat

19 g

29 %

Saturated 2.1 g
+ Trans 0.3 g

12 %

Cholesterol

50 mg

Sodium

80 mg

4 %

Carbohydrate

67 g

22 %

Fibre

5 g

22 %

Sugars

14 g

Net Carbs

62 g

Protein

38 g

Vitamin A

30 %

Vitamin C

130 %

Calcium

17 %

Iron

17 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Calcium, Fibre, Iron, Pantothenic Acid, Vitamin B1, Vitamin B2, Zinc
Source of  :
Copper, Omega-3
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Fruits 1
Vegetables 1
Meat and Alternatives 4
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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