Halibut Steak with Cauliflower Sauce

Halibut Steak with Cauliflower Sauce

Main Dish·Grilling·1 serving

Under 300kcalLow Sodium
Healthy cooking tip

You can add calcium-rich milk to the sauce to make it light and reduce sodium.

Calories

99kcal

Carbs

10.8g

Protein

10.6g

Fat

1.6g

Sodium

167.7mg

Ingredients

Main

HalibutCauliflowerPotatoOnionSpinachEggplantSweet PumpkinCarrotMilk

Others

SaltPepper Powder

Halibut(1whole), Cauliflower(50g), Potato(30g), Onion(20g), Spinach(20g), Eggplant(1/2pcs), Sweet Pumpkin(1/4pcs), Carrot(30g), Milk(200g), Salt(0.2g), Pepper Powder(0.01g)

Finding these ingredients in the US

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Nutrition Facts

Per 100g of main ingredients

Potato

  • Rich in vitamin C (31mg) — acts as an antioxidant and helps you absorb iron
  • Rich in potassium (590mg) — helps balance sodium and supports muscle function

Onion

  • Contains dietary fiber (1.6g) — can support digestion and help you feel full

Spinach

  • Rich in vitamin C (51mg) — acts as an antioxidant and helps you absorb iron
  • Rich in vitamin A (430μg) — supports normal vision and skin health

Eggplant

  • Rich in dietary fiber (2.7g) — can support digestion and help you feel full
  • Rich in vitamin B2 (0.16mg) — supports energy metabolism and healthy skin

Sweet Pumpkin

  • Rich in vitamin A (310μg) — supports normal vision and skin health
  • Rich in dietary fiber (5g) — can support digestion and help you feel full

Carrot

  • Rich in vitamin A (460μg) — supports normal vision and skin health
  • Rich in dietary fiber (3.1g) — can support digestion and help you feel full

Milk

  • Rich in calcium (120mg) — a key building block of bones and teeth

Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.

Instructions

Follow the steps to see at a glance when and how each ingredient is used.

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STEP 01 / 06
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Halibut Steak with Cauliflower Sauce step 1🔍
STEP 01

Scale and fillet the halibut, and sprinkle with salt and pepper.

🍳Active ingredients(3)
Halibut(1마리)🍶 Marinate
🧂Salt(0.2g)🍶 Marinate
🧂Pepper Powder(0.01g)🍶 Marinate
Halibut Steak with Cauliflower Sauce step 2🔍
STEP 02

Stir-fry the cauliflower in a pan.

🍳Active ingredients(1)
🥦Cauliflower(50g)🥘 Stir-fry
Halibut Steak with Cauliflower Sauce step 3🔍
STEP 03

Slice the potato and onion and stir-fry with cauliflower.

🍳Active ingredients(2)
🥔Potato(30g)🥘 Stir-fry
🧅Onion(20g)🥘 Stir-fry
Halibut Steak with Cauliflower Sauce step 4🔍
STEP 04

Add milk to the mixture.

🍳Active ingredients(4)
🥦Cauliflower(50g)🥗 Toss & mix
🥔Potato(30g)🥗 Toss & mix
🧅Onion(20g)🥗 Toss & mix
🥛Milk(200g)🥗 Toss & mix
Halibut Steak with Cauliflower Sauce step 5🔍
STEP 05

Blend finely in a mixer, then boil.

🍳Active ingredients(1)
🥦Cauliflower(50g)🍲 Boil
Halibut Steak with Cauliflower Sauce step 6🔍
STEP 06

Shape eggplant, carrot, and sweet pumpkin into rounds, cook with spinach in a pan; also pan-grill the halibut, plate, and top with cauliflower sauce.

🍳Active ingredients(5)
Halibut(1마리)🍳 Pan-fry
🥬Spinach(20g)🍳 Pan-fry
🍆Eggplant(1/2개)🍳 Pan-fry
🎃Sweet Pumpkin(1/4개)🍳 Pan-fry
🥕Carrot(30g)🍳 Pan-fry