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Poached Halibut with Fennel & Cauliflower

This recipe is very simple to make, and delicious, helping you get the healthy benefits of halibut and vegetables in one easy dish. The flavors blend together beautifully, creating a nice delicate broth you’ll want to the last drop. Our stovetop poaching method is a healthier way of cooking.

Poached Halibut with Fennel & Cauliflower Prep and Cook Time: 25 minutes

Ingredients:
1˝ lbs halibut cut into 8 pieces
1 TBS fresh lemon juice
1 cup + 1 TBS chicken or vegetable broth
1 medium sized onion cut in half and sliced medium thick
1 large carrot, turned about 1˝ inch pieces
1˝ cups small cauliflower florets about 1˝ inch pieces
1 medium sized fennel bulb sliced medium thick
5 medium cloves garlic pressed
salt and black pepper to taste
chopped fennel green tops for garnish

Directions:


  1. Rub halibut with lemon juice and season with a little salt and pepper. Set aside.
  2. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently.
  3. Add rest of broth, carrots and cauliflower. Simmer on medium heat for about 10 minutes covered.
  4. Place fennel, garlic, salt, pepper and halibut steaks on top of vegetables and continue to cook covered for about 6 more minutes. Season with salt and pepper
  5. Serve halibut with vegetables and broth. Sprinkle with chopped fennel greens.

    Serves 4

Serving Suggestions:

  • Serve with Rice

Healthy Cooking Tips: For best results try to cut the carrots and cauliflower a similar size. They both cook in approximately the same amount of time. You want them to be tender, yet still a little crisp on the inside. Timing may vary a little on this recipe depending on heat, size of vegetable cuts and thickness of fish, so keep an eye on it and check. When the vegetables have begun to get tender on the surface, it is time to add the rest of the ingredients. It is best to choose fish that is at least 1 inch thick. They will hold together better and retain more moisture. Check for doneness by inserting the tip of a knife into the center of each piece. It should flake while still being moist. For a richer taste, remove fish and vegetables with a slotted spoon and reduce broth for about 3-5 minutes to intensify flavor. Pour it over, and serve right away.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Poached Halibut with Fennel & Cauliflower
1.00 serving
243.84 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 113.56 mcg 141.9 10.5 excellent
tryptophan 0.41 g 128.1 9.5 excellent
vitamin A 5413.35 IU 108.3 8.0 excellent
selenium 63.42 mcg 90.6 6.7 excellent
vitamin D 340.20 IU 85.0 6.3 excellent
protein 37.80 g 75.6 5.6 excellent
vitamin B3 (niacin) 10.59 mg 53.0 3.9 very good
vitamin C 29.60 mg 49.3 3.6 very good
phosphorus 438.20 mg 43.8 3.2 good
magnesium 160.44 mg 40.1 3.0 good
vitamin B6 (pyridoxine) 0.77 mg 38.5 2.8 good
potassium 1284.64 mg 36.7 2.7 good
vitamin B12 (cobalamin) 2.01 mcg 33.5 2.5 good
omega 3 fatty acids 0.76 g 30.4 2.2 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Poached Halibut with Fennel & Cauliflower

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