Day 3

Dinner: Dijon Halibut Steak

Cooking time: 15 minutes

Calories: 243

Ingredients:
  •   1 teaspoon butter
  •   1 teaspoon freshly chopped basil
  •   1 tablespoon lemon juice
  •   ½ teaspoon chili flakes
  •   1 tablespoon finely chopped sun-dried tomatoes
  •   1 teaspoon Dijon mustard
  •    1 fresh halibut fillet (about 5oz/142g)
How to make:
  1. Heat butter, basil, lemon juice, chili, sun-dried tomatoes, and mustard in a small saucepan to create a glazing liquid.
  2. Coat halibut steak with the mixture.
  3. Heat a greased pan grill over medium heat. Add halibut fillet and grill for about 4-5 minutes on each side, until tender.
Nutrients

Water: 126.22 g

 

Energy: 243 kcal

 

Protein: 27 g

 

Total lipid (fat): 12 g

 

Saturated fat: 3.9 g

 

Carbohydrate: 3.8 g

 

Fiber, total dietary: 1.1 g

 

Sugars, including NLEA: 6.3 g

 

Added sugars: 0.4 g

 

Calcium (Ca): 216.2 mg

 

Iron (Fe): 1.76 mg

 

Magnesium (Mg): 34.9 mg

 

Phosphorus (P): 337.93 mg

 

Potassium (K): 635.49 mg

 

Sodium(Na): 222.08 mg