Directions:
- Heat a large nonstick skilled over medium-high heat until very hot. Brush one side of the halibut with 1 t of the oil and season with salt and pepper.
- Add halibut to the skillet, seasoned sides down. Cook 3 minutes or until seared and golden brown. Transfer to a plate and set aside.
- Reduce heat under skilled to medium-low and add remaining 2 t oil. Add chopped fennel bulb and cook 5 minutes, stirring occasionally.
- Add garlic and continue cooking 3-4 minutes or until fennel is tender.
- Add tomatoes, olives, capers and beans to the skillet.
- Push vegetables to edbes of skillet and return fillets to the skillet, seared sides up. Continue cooking uncovered until halibut is opaque in center (3-5 minutes).
- Transfer halibut to serving plates. Quickly heat the vegetables through and transfer to plates alongside alibut. Sprinkle chopped fennel fronds over all.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 428.69 Kcal (1795 kJ) | ||
| Calories from fat | 296.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.91g | 51% | |
|---|---|---|---|
| Cholesterol | 87.17mg | 29% | |
| Sodium | 504.73mg | 21% | |
| Potassium | 698.47mg | 15% | |
| Total Carbs | 7.96g | 3% | |
| Sugars | 0.17g | 1% | |
| Dietary Fiber | 2.73g | 11% | |
| Protein | 24.62g | 49% | |
| Vitamin C | 10.4mg | 17% | |
| Iron | 2.5mg | 14% | |
| Calcium | 57.3mg | 6% | |
| Amount Per 100 g | |||
| Calories | 180.3 Kcal (755 kJ) | ||
| Calories from fat | 124.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.84g | 51% | |
|---|---|---|---|
| Cholesterol | 36.66mg | 29% | |
| Sodium | 212.28mg | 21% | |
| Potassium | 293.76mg | 15% | |
| Total Carbs | 3.35g | 3% | |
| Sugars | 0.07g | 1% | |
| Dietary Fiber | 1.15g | 11% | |
| Protein | 10.35g | 49% | |
| Vitamin C | 4.4mg | 17% | |
| Iron | 1mg | 14% | |
| Calcium | 24.1mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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