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PointsPlus Braised Halibut with Tomatoes and Orzo Recipe
Feb 28, 2011 @ 12:44 PM
Posted by
Daily Value: 62%
High-Fiber
Dairy-Free
Posted by
Nutrition
Cal/Serving: 1,231Daily Value: 62%
High-Fiber
Dairy-Free
| Fat | 23g | 36% |
| Saturated | 4g | 20% |
| Carbs | 127g | 42% |
| Fiber | 17g | 67% |
| Sugars | 28g | 0% |
| Protein | 129g | 257% |
| Cholesterol | 278mg | 93% |
| Sodium | 1552mg | 65% |
| Calcium | 338mg | 34% |
| Magnesium | 305mg | 76% |
| Potassium | 4440mg | 127% |
| Iron | 10mg | 53% |
| Zinc | 5mg | 35% |
| Vitamin A | 1987IU | 40% |
| Vitamin C | 53mg | 88% |
| Thiamin (B1) | 1mg | 50% |
| Riboflavin (B2) | 1mg | 32% |
| Niacin (B3) | 44mg | 222% |
| Vitamin B6 | 4mg | 206% |
| Folic Acid (B9) | 210µg | 52% |
| Vitamin B12 | 6µg | 104% |
| Vitamin D | 27µg | 7% |
| Vitamin E | 11mg | 55% |
| Vitamin K | 69µg | 86% |
| Fatty acids, total monounsaturated | 12g | 0% |
| Fatty acids, total polyunsaturated | 4g | 0% |
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Weight Watchers International
An easy and healthy Greek-inspired weeknight meal.
Click here to see the Weight Watchers Gets a Face-Lift with PointsPlus story.
Adapted from "Weight Watchers New Complete Cookbook" by Weight Watchers
INGREDIENTS
- 2 teaspoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 celery stalks, chopped
- 1 teaspoon fennel seeds, lightly crushed
- One 14 ½-ounce can crushed tomatoes
- 1 ¾ cups water
- 1 cup orzo
- 12 pitted Kalamata olives, halved
- 1 tablespoon capers, drained
- ¼ teaspoon black pepper
- One 1 ¼-pound halibut fillet, skinned
DIRECTIONS
Heat oil in large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring, until fragrant, about 1 minute. Add celery and fennel seeds and cook, stirring, until celery is slightly softened, about 2 minutes.
Add tomatoes, water, orzo, olives, capers, and 1/8 teaspoon of pepper to skillet; bring to a boil, stirring occasionally. Reduce heat and simmer, covered, 5 minutes.
Season halibut with remaining 1/8 teaspoon pepper. Nestle fish into tomato mixture and simmer, covered, until fish is just opaque in center and orzo is tender, about 12 minutes. Cut halibut into 4 equal pieces and serve.
Recipe Details
Per serving (1 piece of halibut and 1 cup orzo mixture): 345 grams, 417 Cal, 9 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 47 mg Chol, 680 mg Sod, 46 g Total Carb, 8 g Total Sugar, 4 g Fib, 40 g Prot, 94 mg Calc.
PointsPlus value: 11
Servings: 1
