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Pan-Seared Fennel-Scented Halibut with Puttanesca Recipe

Pan-Seared Fennel-Scented Halibut with Puttanesca Recipe

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Pan-Seared Fennel-Scented Halibut with Puttanesca

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Ingredients

Count

Nutrition

157

Calories

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Ingredients:

Serving

Directions:

To prepare orzo, cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a bowl; stir in rind and next 4 ingredients (through 1/8 teaspoon black pepper). Toss to combine.
To prepare fish, combine fennel seeds, 1/4 teaspoon salt, and 1/8 teaspoon black pepper; stir well. Sprinkle both sides of the fish with fennel seed mixture. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add fish to pan; sauté 5 minutes on each side or until fish flakes easily with a fork or until desired degree of doneness. Transfer to a plate, and keep warm.
Heat remaining 2 teaspoons oil over medium-high heat. Add onion and red pepper flakes to pan; sauté 1 minute. Add garlic; sauté 15 seconds. Stir in tomatoes and capers; cook 2 minutes. Remove from heat; stir in basil and remaining 1/4 teaspoon salt. Divide pasta evenly among each of 4 plates; top each with 1 fillet. Spoon 1/3 cup tomato mixture over each serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	156.65 Kcal (656 kJ)
Calories from fat	78.82 Kcal
		% Daily Value*
Total Fat	8.76g	13%
Cholesterol	22.97mg	8%
Sodium	555.14mg	23%
Potassium	344.94mg	7%
Total Carbs	12.41g	4%
Sugars	4.34g	17%
Dietary Fiber	2.16g	9%
Protein	6.75g	13%
Vitamin C	14.8mg	25%
Iron	0.7mg	4%
Calcium	34.8mg	3%

Amount Per 100 g
Calories	82 Kcal (343 kJ)
Calories from fat	41.26 Kcal
		% Daily Value*
Total Fat	4.58g	13%
Cholesterol	12.02mg	8%
Sodium	290.59mg	23%
Potassium	180.56mg	7%
Total Carbs	6.49g	4%
Sugars	2.27g	17%
Dietary Fiber	1.13g	9%
Protein	3.53g	13%
Vitamin C	7.7mg	25%
Iron	0.4mg	4%
Calcium	18.2mg	3%

* 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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