Baked Green Halibut with Curry
Votes: 1
Chlorophyll is a green pigment found in all plants. It's important not only for plant growth but also for providing essential antioxidants and boosting immunity. Lutein is a member of the carotenoid family (responsible for the yellow, red, and orange colors in fruits and vegetables), but it's cleverly hidden behind the green mask of chlorophyll in kale, a major source of vitamins. Lutein may also be beneficial for eye health. It requires a lot of fat for absorption (this isn't a problem; coconut milk, which is plant-based, easily handles this).
Time: 40 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 320, total fat 14 G., saturated fats G., proteins 36 G., carbohydrates 15 G., fiber G., cholesterol mg, sodium mg, sugar G.
Calories 320, total fat 14 G., saturated fats G., proteins 36 G., carbohydrates 15 G., fiber G., cholesterol mg, sodium mg, sugar G.
Halibut fillets were rolled in a green mint leaf paste and baked in foil along with kale.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 4 (100g each) pieces of halibut fillet, about 1 cm thick (skinless)
- 4 large kale leaves, washed and cut into pieces
- 1 cup fresh cilantro leaves (plus extra for garnish)
- 1 cup fresh mint leaves
- 1/3 cup coconut milk
- 2 tablespoons grape seed oil
- 2 tsp. brown sugar
- Juice of 1 lime, plus wedges for garnish
- 1 small clove of garlic
- 1 (5 cm) piece fresh ginger, peeled and chopped
- 1/2 ground serrano chili pepper
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Recipes with similar ingredients: halibut, kale, coconut milk, ginger root, serrano pepper, brown sugar, cilantro, mint, grape seed oil, lime juice, garlic
Cooking the dish according to the recipe:
- Preheat oven to 180 degrees.
Combine cilantro, mint, coconut milk, 2 tablespoons water, 1 tablespoon oil, brown sugar, lime juice, garlic, ginger, pepper, and 1/4 teaspoon salt in a food processor. Process until smooth, then transfer to a small bowl. - Line a 70 cm (28 in) baking sheet with foil. Spread the cabbage with the remaining 1 tablespoon of oil and sprinkle with salt. Place it in the center of the foil.
Place the fish fillets on top and sprinkle with 1/4 teaspoon of salt. Spread the curry sauce evenly over each piece. Cover with another piece of foil, leaving a hole in the center for steam to escape, and seal the edges.
Bake until the fish is cooked through and the greens are crisp, 15-20 minutes. Carefully unwrap the foil and divide the "green" fillets among servings. Garnish with cilantro and serve with lime wedges.
Check out another healthy meal - Grilled halibut with green sauce.
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