Gingered Halibut with Seared Fennel and Onions
Here’s a delicious version of baked halibut with a unique yogurt/ginger and caramelized shallot sauce. it’s surrounded by crispy sliced potatoes and seared fennel and red onions.
Frozen halibut may be the only halibut you can find at this time of year. If you can’t find halibut, haddock stands in as a worthy substitute.
Grocery List: Gingered Halibut
Gingered Halibut
Produce
garlic (if needed)
red onion (if needed)
1 shallot
fresh cilantro (if needed)
1 bulb fresh fennel
1 large carrot (if needed)
3 medium red potatoes
1 lemon
1 piece ginger root
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
sesame oil (if needed)
low-sodium soy sauce (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Two 5 oz. halibut fillets
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
Nutritional Value: Gingered Halibut with Seared Fennel and Onions
Gingered Halibut
Nutritional Analysis
Per Serving
Calories: 440
Protein: 32 g
Carbohydrates: 32 g
Total Fat: 12 g
(Saturated Fat): 1.5 g
Dietary Fiber: 5 g
Cholesterol: 70 mg
Sodium: 300 mg
% calories from fat: 23.4 %
Serving Size:
One 5 oz. filet with yogurt topping with 4 oz. of the potatoes plus one half of the sauted fennel and onion mixture.
