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Sauteed Halibut with Lemon-Vegetable Relish Recipe

Sauteed Halibut with Lemon-Vegetable Relish Recipe

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Sauteed Halibut with Lemon-Vegetable Relish

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Ingredients

Count

Nutrition

432

Calories

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Ingredients:

Serving

12 oz plum tomatoes, seeded, chopped
1 small cucumber, peeled, seeded, chopped
1 large green bell pepper, chopped
1 cup chopped red onion
1/2 cup chopped fresh parsley
3 large garlic cloves, chopped
2 tsp grated lemon peel
1/2 tsp cayenne pepper
8 tbsp olive oil
2 tbsp fresh lemon juice
6 5- to 6-oz halibut fillets
all purpose flour
3 large eggs, beaten to blend

Directions:

Combine tomatoes, cucumber, bell pepper, onion, parsley, garlic, lemon peel and cayenne in large bowl. Mix in 4 tablespoons oil and 2 tablespoons lemon juice. Season relish with salt and pepper. Let stand at least 15 minutes and up to 30 minutes, stirring occasionally.
Sprinkle fish with salt and pepper. Dust fish all over with flour to coat. Place eggs in 11x7-inch glass baking dish. Add fish to eggs; turn to coat. Let stand 15 minutes and up to 30 minutes, turning fish occasionally.
Heat 2 tablespoons oil in large nonstick skillet over medium high heat. Add half of fish with egg coating to skillet; sauté until coating is golden and fish is just opaque in center, about 5 minutes per side. Transfer fish to plates. Repeat with remaining 2 tablespoons oil and fish. Top fish with relish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	432.19 Kcal (1809 kJ)
Calories from fat	340.52 Kcal
		% Daily Value*
Total Fat	37.84g	58%
Cholesterol	159.05mg	53%
Sodium	99.79mg	4%
Potassium	576.46mg	12%
Total Carbs	11.66g	4%
Sugars	6.05g	24%
Dietary Fiber	2.86g	11%
Protein	12.88g	26%
Vitamin C	60.6mg	101%
Vitamin A	0.7mg	25%
Iron	14.3mg	79%
Calcium	63.5mg	6%

Amount Per 100 g
Calories	131.7 Kcal (551 kJ)
Calories from fat	103.77 Kcal
		% Daily Value*
Total Fat	11.53g	58%
Cholesterol	48.47mg	53%
Sodium	30.41mg	4%
Potassium	175.67mg	12%
Total Carbs	3.55g	4%
Sugars	1.84g	24%
Dietary Fiber	0.87g	11%
Protein	3.92g	26%
Vitamin C	18.5mg	101%
Vitamin A	0.2mg	25%
Iron	4.4mg	79%
Calcium	19.4mg	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.

Tastes

salty
savory
bitter
sweet

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