Orange Halibut Steaks with Couscous and Greens Beans

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Preparation : 15 min Cooking : 15 min
610 calories/serving
This recipe is reserved to subscribers to Premium and VIP

Ingredients

2 halibut steaks, or other lean fish, 2 cm thick 360 g
2 oranges 360 g
4 tsp butter, unsalted 18 g
2 tbsp canola oil 30 mL
1 tbsp white flour (all purpose) 8 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 cups green/snap beans 200 g
2/3 cup water, for the couscous 170 mL
1 tsp olive oil 5 mL
2/3 cup couscous, whole wheat 100 g

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 flour the halibut steaks.
  3. Heat the butter and canola 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. While the fish is cooking, prepare the green beans then blanch them in salted boiling water 7-8 min, until crisp-tender (al dente). Plonge the beans rapidly into cold water to stop the cooking process and set the colour. Drain and shake out the water. Set aside.
  7. Pour the water for the couscous into a saucepan, then bring it to a rolling boil. Add a pinch of salt and the olive oil. Remove the saucepan from heat then slowly pour in the couscous while stirring gently. Cover for 2 min, until the couscous has swelled and all the water is absorbed. Add a little more water if the couscous looks too dry.
  8. Serve the fish with the couscous and green beans on the warmed plates. Sprinkle with the cooking liquid. Garnish with the remaining orange rounds.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (540 g)

Amount

% Daily Value

Calories

610

Fat

21 g

33 %

Saturated 4.9 g
+ Trans 0.5 g

27 %

Cholesterol

60 mg

Sodium

90 mg

4 %

Carbohydrate

65 g

22 %

Fibre

9 g

36 %

Sugars

14 g

Net Carbs

56 g

Protein

41 g

Vitamin A

29 %

Vitamin C

130 %

Calcium

17 %

Iron

21 %

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 1
Vegetables 1
Meat and Alternatives 4
Fats 3 ½

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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
Recipe tailored to the needs of sports enthusiasts and active families

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