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Moroccan Halibut and Carrots⏱ 50 min total
Recipes

Moroccan Halibut and Carrots

Per 1 serving · 271 g · 10 ingredients

Calories
293
15%
of a 2,000 cal day
  • Protein
    33g
    45% of calories
  • Carbs
    8.6g
    12% of calories
  • Fat
    14g
    44% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Moroccan Halibut and Carrots (271 g) has 293 calories, with 33 g of protein, 8.6 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (45% of calories). It is high in protein (65% DV), Vitamin A (83% DV) and Vitamin D (55% DV). Keep an eye on saturated fat and cholesterol, which provide 39% and 38% of the daily value.

Per 100 g
108cal
low energy density
Protein per 100 cal
11g
Net carbs
6g
carbs minus fiber
Fiber
2.6g
3.6 g sugar

High in

20%+ of the daily value

  • Protein65%
  • Vitamin A83%
  • Vitamin D55%
  • Niacin74%
  • Vitamin B679%
  • Vitamin B1279%

Good source of

10–19% of the daily value

  • Vitamin E13%
  • Thiamine11%
  • Folate (B9)11%
  • Pantothenic acid17%
  • Iron15%
  • Magnesium13%

Watch

20%+ of the daily value

  • Saturated fat39%
  • Cholesterol38%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 25 min
  1. 1

    Finely chop the mint. Peel the carrots and cut them into 1/4 x 1/4 x 2 1/2-inch sticks.

  2. 2

    Season both sides of the halibut with salt and freshly ground black pepper, then sprinkle with half of the cinnamon and half of the cayenne.

  3. 3

    Melt half of the butter in a heavy medium skillet over medium-high heat. Add the fish and sauté until browned and just opaque in the center, about 4 to 5 minutes per side. Transfer the fish to plates.

  4. 4

    Remove the skillet from heat and wipe it out. Add the remaining butter, carrots, lemon juice, and lemon zest. Season with salt, pepper, and the remaining cinnamon and cayenne. Toss to blend, cover, and cook over medium-low heat until the carrots are just tender, about 5 minutes.

  5. 5

    Mix in the mint. Mound the carrots on top of the fish and serve.

Vitamins & minerals

Amounts for 1 serving (271 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A749 μg
83%
Vitamin C8 mg
9%
Vitamin D8 μg
55%
Vitamin E2 mg
13%
Vitamin K11 μg
9%
Thiamine0.1 mg
11%
Riboflavin (B2)0.1 mg
8%
Niacin12 mg
74%
Vitamin B61 mg
79%
Folate (B9)42 μg
11%
Vitamin B122 μg
79%
Pantothenic acid1 mg
17%
Choline115 mg
21%

Minerals

NutrientAmount% Daily Value
Calcium55 mg
5%
Iron1 mg
15%
Potassium1,016 mg
22%
Magnesium53 mg
13%
Phosphorus435 mg
62%
Zinc1 mg
8%
Copper0.1 mg
9%
Manganese0.2 mg
11%
Selenium78 μg
141%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene2,503 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene6,037 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.1 g—
Fluoride3 μg—
Fructose0.5 g—
Galactose0 g—
Glucose1 g—
Glutamic acid6 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene1 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol129 μg—
Serine1 g—
Starch1 g—
Sucrose3 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.4 g—
Total omega 60.4 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D38 μg—

Burning 293 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 56min
    Walking (3.5 mph)
  • 35min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 41min
    Swimming laps

Common questions

How many calories are in Moroccan Halibut and Carrots?

One serving of Moroccan Halibut and Carrots (1 serving) has 293 calories, which works out to 108 calories per 100 g. That is about 15% of a 2,000-calorie day.

Are Moroccan Halibut and Carrots high in protein?

Yes. It has 33 g of protein per serving, and 45% of its calories come from protein (11 g of protein per 100 calories).

Are Moroccan Halibut and Carrots keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Moroccan Halibut and Carrots?

246 mg per serving.

How much sugar is in Moroccan Halibut and Carrots?

3.6 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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