Halibut with Pepitas, Capers, Cherry Tomatoes and Basil Recipe
Halibut with Pepitas, Capers, Cherry Tomatoes and Basil has a high-calorie, low-carb, high-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12 and Niacin.
The food contains 3.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 46.2 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It a good source of Vitamin B6 and Vitamin B12.
It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 68, for Halibut with Pepitas, Capers, Cherry Tomatoes and Basil, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 51% | |
| Calories from Fat | 45% | |
| Calories from Carbs | 4% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very low in Sodium
- Very high in Vitamin B12
Why this is bad for you
- High in Cholesterol
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 715 IU | 14.3% | ||
| Vitamin C | 5.9 mg | 9.8% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 2.1 mg | 6.9% | ||
| Thiamin | 0.14 mg | 9% | ||
| Riboflavin | 0.18 mg | 10.5% | ||
| Niacin | 12.3 mg | 61.6% | ||
| Vitamin B6 | 0.71 mg | 35.3% | ||
| Folate | 30 mcg | 7.5% | ||
| Vitamin B12 | 2.3 mcg | 39% | ||
| Pantothenic Acid | 0.73 mg | 7.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 117 mg | 11.7% | ||
| Iron | 2.4 mg | 13.2% | ||
| Magnesium | 198.8 mg | 49.7% | ||
| Phosphorus | 503 mg | 50.3% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 1.2 mg | 8% | ||
| Copper | 0.13 mg | 6.3% | ||
| Manganese | 0.38 mg | 18.8% | ||
| Selenium | 79.9 mcg | 114.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 3.5 g | 1.2% | ||
| Dietary Fiber | 0.8 g | 3.2% | ||
| Sugars | 0.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 46.2 g | 92.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 18.3 g | 28.2% | ||
| Saturated Fat | 5.4 g | 27% | ||
| Monounsaturated Fat | 8.4 g | |||
| Polyunsaturated Fat | 3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 406 Calories from Fat 0
% Daily Value *
Total Fat 18.3 g 28.2%
Saturated Fat 5.4 g 27%
Trans Fat
Cholesterol 85.2 mg 28.4%
Sodium 1 mg 0%
Total Carbohydrates 3.5 g 1.2%
Dietary Fiber 0.8 g3.2%
Sugars 0.2 g
Protein 46.2 g 92.4%
Vitamin A 14.3% Vitamin C 9.8%
Calcium 11.7% Iron 13.2%
*Based on a 2000 Calorie diet
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