⏱ 50 min totalBaked Halibut with Orzo, Spinach, and Cherry Tomatoes
Per 1 serving · 699 g · 7 ingredients
of a 2,000 cal day
- Protein95g36% of calories
- Carbs92g35% of calories
- Fat35g29% of calories
- ✓ Protein-dense
At a glance
One serving of Baked Halibut with Orzo, Spinach, and Cherry Tomatoes (699 g) has 1037 calories, with 95 g of protein, 92 g of carbohydrates and 35 g of fat. Most of its energy comes from protein (36% of calories). It is high in protein (190% DV), dietary fiber (58% DV) and Vitamin A (44% DV). Keep an eye on saturated fat and cholesterol, which provide 26% and 67% of the daily value.
High in
20%+ of the daily value
- Protein190%
- Dietary fiber58%
- Vitamin A44%
- Vitamin C37%
- Vitamin D128%
- Vitamin E53%
Good source of
10–19% of the daily value
- Calcium14%
Watch
20%+ of the daily value
- Saturated fat26%
- Cholesterol67%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cloves, minced Garlic
1 fillet Halibut
½ cup cherry tomatoes Cherry tomatoes
2 cup Spinach
2 tbsp Olive oil
1 tbsp Lemon juice
4 oz Whole wheat pasta
Directions
- 1
Halve cherry tomatoes.
- 2
Preheat oven to 425F. Whisk 2 tablespoons oil and lemon juice in bowl; season dressing with salt and pepper. Place halibut on rimmed baking sheet; sprinkle with salt and pepper. Drizzle with some of dressing. Bake until just opaque in center, about 12 minutes.
- 3
Meanwhile, cook pasta in large saucepan of boiling salted water until tender but still firm to bite; drain. Add 2 tablespoons oil and garlic to same saucepan; saut over medium heat 1 minute. Add drained pasta, spinach, and tomatoes; stir to coat. Season with salt and pepper. Remove from heat. Cover; let stand 1 minute (spinach will wilt). Divide pasta between 2 plates. Top with halibut and remaining dressing.
Vitamins & minerals
Amounts for 1 serving (699 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 394 μg | 44% |
| Vitamin C | 33 mg | 37% |
| Vitamin D | 19 μg | 128% |
| Vitamin E | 8 mg | 53% |
| Vitamin K | 312 μg | 260% |
| Thiamine | 1 mg | 70% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 33 mg | 208% |
| Vitamin B6 | 3 mg | 210% |
| Folate (B9) | 244 μg | 61% |
| Vitamin B12 | 4 μg | 187% |
| Pantothenic acid | 3 mg | 53% |
| Choline | 270 mg | 49% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 145 mg | 14% |
| Iron | 7 mg | 84% |
| Potassium | 2,552 mg | 54% |
| Magnesium | 313 mg | 75% |
| Phosphorus | 1,306 mg | 187% |
| Zinc | 5 mg | 42% |
| Copper | 1 mg | 78% |
| Manganese | 4 mg | 182% |
| Selenium | 270 μg | 490% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 6 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 75 μg | — |
| Arginine | 6 g | — |
| Aspartic acid | 10 g | — |
| Beta carotene | 3,710 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.5 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.3 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 19 g | — |
| Glycine | 5 g | — |
| Histidine | 3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 5 g | — |
| Lactose | 0 g | — |
| Leucine | 8 g | — |
| Lycopene | 1,917 μg | — |
| Lysine | 8 g | — |
| Maltose | 0 g | — |
| Methionine | 3 g | — |
| Monounsaturated fats | 22 g | — |
| Phenylalanine | 4 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 5 g | — |
| Retinol | 82 μg | — |
| Serine | 4 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 4 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 3 g | — |
| Valine | 5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 19 μg | — |
Burning 1,037 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 197minWalking (3.5 mph)
- 125minCycling (moderate)
- 86minRunning (6 mph)
- 146minSwimming laps
Common questions
How many calories are in Baked Halibut with Orzo, Spinach, and Cherry Tomatoes?
One serving of Baked Halibut with Orzo, Spinach, and Cherry Tomatoes (1 serving) has 1037 calories, which works out to 148 calories per 100 g. That is about 52% of a 2,000-calorie day.
Are Baked Halibut with Orzo, Spinach, and Cherry Tomatoes high in protein?
Yes. It has 95 g of protein per serving, and 36% of its calories come from protein (9.1 g of protein per 100 calories).
Are Baked Halibut with Orzo, Spinach, and Cherry Tomatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 75 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Halibut with Orzo, Spinach, and Cherry Tomatoes?
339 mg per serving.
How much sugar is in Baked Halibut with Orzo, Spinach, and Cherry Tomatoes?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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