Name: Baked Halibut with Brussels Sprouts & Quinoa
Prep time: 15 min
Total time: 30 min
Ingredients: 1 pound Brussels sprouts, trimmed and sliced; 1 fennel bulb, trimmed and cut into strips; 1 tablespoon plus 1 teaspoon olive oil, divided; 0.5 teaspoon salt, divided; 0.5 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); 0.25 cup chopped sun-dried tomatoes; 0.25 cup chopped pitted Kalamata olives; 2 tablespoons chopped fresh Italian parsley or fennel fronds

Prep Time:

15 mins

Additional Time:

15 mins

Total Time:

30 mins

Servings:

4

Yield:

4 servings

Nutrition Profile:

Bone Health Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity Healthy Pregnancy Heart Healthy High Blood Pressure High Fiber High-Protein Low Sodium Low-Calorie Nut-Free Soy-Free

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Ingredients

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

Directions

Position racks in upper and lower thirds of oven; preheat to 400 degrees F.
Combine Brussels sprouts, fennel, 1 Tbsp. oil, and 1/4 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.
Meanwhile, place halibut on another large rimmed baking sheet and top with half of the garlic and the remaining 1/4 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.
Meanwhile, combine quinoa, the remaining 1 tsp. oil, sun-dried tomatoes, olives, and parsley (or fennel fronds) in a medium bowl.
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.

Associated Recipes

Basic Quinoa

Nutrition Facts (per serving)

406	Calories
17g	Fat
36g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. fish + 1 cup vegetables + 1/2 cup quinoa
Calories 406
% Daily Value *
Total Carbohydrate 36g	13%
Dietary Fiber 8g	28%
Total Sugars 5g
Protein 30g	59%
Total Fat 17g	22%
Saturated Fat 5g	27%
Cholesterol 71mg	24%
Vitamin A 1904IU	38%
Vitamin C 97mg	108%
Folate 146mcg	36%
Sodium 560mg	24%
Calcium 108mg	8%
Iron 4mg	21%
Magnesium 126mg	30%
Potassium 1379mg	29%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.