Baked Halibut with Brussels Sprouts & Quinoa

Baked Halibut with Brussels Sprouts & Quinoa

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From: Diabetic Living Magazine, Winter 2020

Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 pound Brussels sprouts, trimmed and sliced
  • 1 fennel bulb, trimmed and cut into strips
  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 (1 pound) halibut fillet, cut into 4 portions
  • 4 cloves garlic, minced, divided
  • 3 tablespoons lemon juice
  • 2 tablespoons unsalted butter, melted
  • 2 cups cooked quinoa (see Associated Recipes)
  • ¼ cup chopped sun-dried tomatoes
  • ¼ cup chopped pitted Kalamata olives
  • 2 tablespoons chopped fresh Italian parsley or fennel fronds

Preparation

  • Prep

  • Ready In

  1. Position racks in upper and lower thirds of oven; preheat to 400°F.
  2. Combine Brussels sprouts, fennel, 1 Tbsp. oil, and ¼ tsp. each salt and pepper in a large bowl; toss to coat. Spread in a single layer on a large rimmed baking sheet. Bake, stirring occasionally, until tender, 20 to 25 minutes.
  3. Meanwhile, place halibut on another large rimmed baking sheet and top with half of the garlic and the remaining ¼ tsp. each salt and pepper. Combine lemon juice and melted butter in a small bowl. Drizzle or brush half of the mixture over the fish. Bake until the fish is opaque and flakes easily with a fork, 12 to 15 minutes.
  4. Meanwhile, combine quinoa, the remaining 1 tsp. oil, sun-dried tomatoes, olives, and parsley (or fennel fronds) in a medium bowl.
  5. Add the remaining garlic to the lemon-butter mixture. Pour the mixture over the vegetables and bake for 1 minute more. Serve the halibut and vegetables alongside the quinoa mixture.

Nutrition information

  • Serving size: 3 oz. fish + 1 cup vegetables + ½ cup quinoa
  • Per serving: 406 calories; 17 g fat(5 g sat); 8 g fiber; 36 g carbohydrates; 30 g protein; 146 mcg folate; 71 mg cholesterol; 5 g sugars; 1,904 IU vitamin A; 97 mg vitamin C; 108 mg calcium; 4 mg iron; 560 mg sodium; 1,379 mg potassium
  • Nutrition Bonus: Vitamin C (162% daily value), Vitamin A (38% dv), Folate (36% dv), Iron (22% dv)
  • Carbohydrate Servings:

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