Orange Halibut Steaks

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Preparation : 10 min Cooking : 15 min
370 calories/serving

Ingredients

2 halibut steaks, or other lean fish, 2 cm thick 360 g
2 oranges 360 g
4 tsp margarine non-hydrogenated 18 g
2 tbsp canola oil 30 mL
1 tbsp cornstarch 8 g
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 190°C/375°F.
  2. Coat with cornstarch the halibut steaks.
  3. Heat the margarine and oil in a pan over medium heat. Sauté the steaks, 1-2 min per side to colour them.
  4. Transfer the fish to an ovenproof dish. Press half the oranges and pour in the juice over the halibut. Cut the remaining oranges into rounds to cover the halibut. Keep some to decorate the serving dish later. Add salt and pepper.
  5. Bake in the middle of the oven about 12 min. Check with a fork to see if it is cooked through.
  6. Serve on the warmed plates. Sprinkle with the cooking liquid. Garnish with the remaining orange rounds.

Nutrition Facts Table

per 1 serving (260 g)

Amount

% Daily Value

Calories

370

Fat

18 g

28 %

Saturated 1.9 g
+ Trans 0.3 g

11 %

Cholesterol

50 mg

Sodium

80 mg

3 %

Carbohydrate

19 g

6 %

Fibre

2 g

9 %

Sugars

12 g

Net Carbs

17 g

Protein

32 g

Vitamin A

17 %

Vitamin C

113 %

Calcium

11 %

Iron

10 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D, Vitamin E
Good source of  :
Folacin, Vitamin A, Vitamin K
Source of  :
Calcium, Copper, Fibre, Iron, Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Vitamin B2, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 1
Meat and Alternatives 4
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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