Baked Halibut with Kale and Walnuts - 8.7g Carbs, 2.1g Fiber
From: Kale Recipes: Delicious Recipes Using This Superfood To Keep The Whole Family Healthy! (The Simple Recipe Series) Ready Recipe Books. Kindle.
Prep Time: 30 min
Servings: 4
4 (4 to 6 oz) halibut fillets
2 Tbsp lemon juice
Salt, to taste
Pepper, to taste
2 Tbsp olive oil
1 bunch kale, rinsed and chopped
1/2 cup chopped walnuts
Preheat the oven to 350 degrees F.
Place the fillets on a baking sheet and brush with lemon juice.
Season the fillets with salt and pepper to taste then bake for 12 to 15 minutes until the fish flakes easily with a fork.
Meanwhile, heat the olive oil in a large skillet over medium heat.
Add the walnuts and cook for 3 minutes, stirring.
Stir in the chopped kale and cook for 3 to 4 minutes until wilted.
Serve the fish hot with the kale.
Nutrition From: www.caloriecount.about.com - Using 6 oz halibut!
Servings: 4
Serving Size: 268 g
Nutrition per Serving: 430 Calories, 192 Calories from Fat, 21.3g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 70mg Cholesterol, 187mg Sodium, 1400mg Potassium, 8.7g Total Carbs, 2.1g Dietary Fiber, 51.2g Protein
Vitamin A 212% - Vitamin C 140% - Calcium 20% - Iron 19%
Nutrition Grade: A
Good points:
Low in sodium
Very low in sugar
High in manganese
High in magnesium
High in niacin
High in phosphorus
Very high in selenium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
| Reply via web post | • | Reply to sender | • | Reply to group | • | Start a New Topic | • | Messages in this topic (1) |
No comments:
Post a Comment