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Sauteed Halibut with Pecan Shallot Topping⏱ 25 min total
Recipes

Sauteed Halibut with Pecan Shallot Topping

Per 1 serving · 479 g · 9 ingredients

Calories
600
30%
of a 2,000 cal day
  • Protein
    78g
    53% of calories
  • Carbs
    9.3g
    6% of calories
  • Fat
    27g
    41% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Sauteed Halibut with Pecan Shallot Topping (479 g) has 600 calories, with 78 g of protein, 9.3 g of carbohydrates and 27 g of fat. Most of its energy comes from protein (53% of calories). It is high in protein (156% DV), Vitamin D (128% DV) and Vitamin E (28% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 68% of the daily value.

Per 100 g
125cal
low energy density
Protein per 100 cal
13g
Net carbs
7g
carbs minus fiber
Fiber
2.7g
3.9 g sugar

High in

20%+ of the daily value

  • Protein156%
  • Vitamin D128%
  • Vitamin E28%
  • Vitamin K32%
  • Thiamine28%
  • Niacin168%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin A11%
  • Riboflavin (B2)11%
  • Folate (B9)17%

Watch

20%+ of the daily value

  • Saturated fat22%
  • Cholesterol68%

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Finely chop the parsley. Remove the skin from the halibut if it is still attached.

  2. 2

    Pat the halibut dry and season with salt and pepper.

  3. 3

    Heat two-thirds of the olive oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Sauté the fish, turning once, until golden and just cooked through, about 4 to 6 minutes total. Transfer to plates and keep warm, loosely covered with foil.

  4. 4

    Add the remaining olive oil to the skillet and cook the shallots over moderate heat, stirring occasionally, until pale golden, about 3 to 4 minutes.

  5. 5

    Add the pecans and sauté over moderately high heat, stirring, until fragrant and a shade darker, about 3 minutes. Add butter and stir until melted.

  6. 6

    Remove the skillet from heat and stir in the lemon zest, parsley, and salt and pepper to taste.

  7. 7

    Sprinkle the pecan shallot topping over the fish and serve.

Vitamins & minerals

Amounts for 1 serving (479 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A102 μg
11%
Vitamin C6 mg
7%
Vitamin D19 μg
128%
Vitamin E4 mg
28%
Vitamin K38 μg
32%
Thiamine0.3 mg
28%
Riboflavin (B2)0.1 mg
11%
Niacin27 mg
168%
Vitamin B62 mg
188%
Folate (B9)69 μg
17%
Vitamin B124 μg
187%
Pantothenic acid2 mg
33%
Choline263 mg
48%

Minerals

NutrientAmount% Daily Value
Calcium57 mg
6%
Iron2 mg
21%
Potassium1,985 mg
42%
Magnesium120 mg
29%
Phosphorus1,028 mg
147%
Zinc2 mg
21%
Copper0.3 mg
32%
Manganese1 mg
35%
Selenium187 μg
340%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine5 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine5 g—
Aspartic acid9 g—
Beta carotene104 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.3 g—
Fluoride1 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid13 g—
Glycine4 g—
Histidine3 g—
Hydroxyproline0 g—
Isoleucine4 g—
Lactose0 g—
Leucine7 g—
Lycopene0 μg—
Lysine8 g—
Maltose0 g—
Methionine3 g—
Monounsaturated fats15 g—
Phenylalanine3 g—
Polyunsaturated fats5 g—
Proline3 g—
Retinol94 μg—
Serine4 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine4 g—
Total omega 31 g—
Total omega 60.1 g—
Tryptophan1 g—
Tyrosine3 g—
Valine4 g—
Vitamin D20 μg—
Vitamin D319 μg—

Burning 600 calories

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

  • 114min
    Walking (3.5 mph)
  • 72min
    Cycling (moderate)
  • 50min
    Running (6 mph)
  • 84min
    Swimming laps

Common questions

How many calories are in Sauteed Halibut with Pecan Shallot Topping?

One serving of Sauteed Halibut with Pecan Shallot Topping (1 serving) has 600 calories, which works out to 125 calories per 100 g. That is about 30% of a 2,000-calorie day.

Is Sauteed Halibut with Pecan Shallot Topping high in protein?

Yes. It has 78 g of protein per serving, and 53% of its calories come from protein (13 g of protein per 100 calories).

Is Sauteed Halibut with Pecan Shallot Topping keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 6% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sauteed Halibut with Pecan Shallot Topping?

323 mg per serving.

How much sugar is in Sauteed Halibut with Pecan Shallot Topping?

3.9 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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