Making High-Protein Baked Halibut with Brussels Sprouts & Quinoa will take 40 minutes. It is a healthy meal, and it gives you long fullness. You will only need halibut fillets, olive oil, salt, black pepper, paprika, lemon juice, chopped garlic, Brussels sprouts, quinoa, and vegetable broth to prepare this recipe. It contains 460 calories and 42 grams of protein. You can make it easily, and it has basic instructions. Halibut in your recipe will give you protein, and it has less fat. You can freeze it for 2 months. Enjoy consuming High-Protein Baked Halibut with Brussels Sprouts & Quinoa at different parties, gatherings, and family events.
STATS:
- Caloric count: 460 kcal
- Time to prep: 15 minutes
- Cooking Duration: 25 minutes
- Total Duration: 40 minutes
- Serving Size: 1 plate
- Servings: 4
- Cuisine: American
- Course: Main
- Diet: High-Protein
EQUIPMENT:
- Baking sheet
- Saucepan
- Mixing bowl
- Knife
- Cutting board
- Measuring cups and spoons
- Parchment paper
INGREDIENTS:
HALIBUT:
- Halibut fillets: 4
- Olive oil: 1 tbsp
- Salt: half tsp
- Black pepper: half tsp
- Paprika: half tsp
- Lemon juice: one tsp
- Minced garlic: one tsp
BRUSSELS SPROUTS:
- Black pepper: 1/4 teaspoon
- Brussels sprouts: 3 cups
- Olive oil:Â one teaspoon
- Salt: one fourth teaspoon
QUINOA:
- Dry quinoa: 1 cup
- Water or vegetable broth: 2 cups
- Salt: 1/4 tsp
INGREDIENT NOTES:
HALIBUT:
- Halibut has a light taste, and it is rich in protein. It keeps its form and flavor after we cook it. Utilize cod, tilapia, or salmon instead.
LEMON JUICE:
- Lemon juice in your recipe will balance the taste of fish. It also gives a bright and fresh look to your recipe. Utilize lime juice or some amount of vinegar in its place.
OLIVE OIL:
- Olive oil provides the good fats to your recipe. It also keeps your fish soft and helps in cooking. It helps to cook vegetables. Utilize avocado oil instead.
GARLIC:
- Garlic provides fragrance to your dish. It also provides a rich and deep taste to your recipe. Using garlic powder instead can also be an option.
QUINOA:
- Quinoa adds more fullness to your meal. It is high in protein, and it has a good amount of fiber. You can digest quinoa easily. Utilize farro or brown rice instead.
BRUSSELS SPROUTS:
- Sprouts give your recipe a crunch and enhance taste. It contains numerous minerals, vitamins and fiber. Utilize green beans, asparagus, or broccoli instead.
VEGETABLE BROTH:
- Make your quinoa in chicken broth to imporve the flavor. Utilize water instead.
INSTRUCTIONS:
- Warm your oven to 200°C.
- Cover your baking sheet with parchment.
- Combine salt, pepper and sprouts with oil and mix them.
- Add them to the baking sheet.
- Add and combine lemon juice, olive oil, and seasonings in a separate bowl.
- Add the halibut fillets to the empty spaces in your baking sheet.
- Cover the layer of seasoning on the fish.
- Prepare for 25 minutes till your fish and sprouts get soft.
- Making quinoa:
- Heat your water or broth in a pan.
- Include the washed quinoa and salt in it.
- Lower the flame and then put the lid on it. Heat it for 15 minutes.
- Keep it for five minutes after removing it from flame.
- Loosen it with a fork and then serve your fish with quinoa and brussels sprouts.
SERVING SUGGESTIONS:
- You can eat your dish with cucumber yogurt sauce.
- Sprinkle some fine parsley on your dish.
- You can add some lemon juice before serving.
TIPS:
- Avoid heating your halibut for a long time.
- Make even slices of Brussels sprouts to cook them properly.
- Wash your quinoa properly.
STORAGE INFORMATION:
FRIDGE:
- Keep it for 3 days in a tight box.
FREEZER:
- You can freeze this dish for two months.
FAQs:
Will this recipe good in weight loss diet?
- Yes, this recipe is rich in protein, and it has fewer calories, which helps with weight loss.
How do I stop my quinoa from getting soggy?
- Utilize a balanced amount of water, and it will not get soft.
How can I grill this?
- You can grill halibut for 5 minutes.
NUTRITIONAL INFORMATION:
Number of Calories: 460 kcal
Total Carbs: 38 g
Net Carbs: 32 g
Fiber: 6 g
Iron: 3.2 mg
Protein: 42 grams
Calcium: 90 mg
Vitamin A: 950 IU
Sodium: 420 mg
Potassium: 980 mg
