Wheatless Wednesday – Roasted Halibut with Lemon, Tomatoes and Capers

 

 

Roasted Halibut2

How about a delicious, gourmet dinner in less than half an hour?  My husband came home from the farmer’s market the other day with a beautiful piece of halibut.  I didn’t realize until just before dinner, when all eyes turned to me,  that I was supposed to come up with an interesting preparation for it.  A quick look through my refrigerator and pantry yielded a can of diced tomatoes, fresh herbs, capers, white wine and a lemon from my tree. I combined all those ingredients into a chunky sauce which I poured over the fish and roasted it in a hot oven for about 10 minutes. It couldn’t have been easier or faster – almost instant gratification!  The fish was flakey and tasty. It would be great served on a bed of spaghetti to soak up the flavorful sauce. Yum!

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We have all heard that fish is good for you.  There are many reasons to eat halibut beside it’s mild and delicious flavor. It is a lean, meaty white fish that is low in sodium, fat and calories and rich in nutrients, including Omega 3 fatty acids, folic acid and B vitamins plus minerals like selenium, potassium, magnesium and niacin that are otherwise difficult to come by naturally.  Halibut is also a good choice when considering the environment. ,According to Seafood Watch California halibut are either a “Best Choice” or “Good Alternative,” depending on the fishing method. Most Atlantic halibut is overfished, so it’s on the “Avoid” list. The exception is farmed Atlantic halibut. It’s a “Good Alternative” because it’s raised in closed tank systems that have little impact on local habitats. The Marine Stewardship Council certifies some of the Pacific halibut fisheries as sustainable.

ROASTED HALIBUT WITH LEMON, TOMATOES AND CAPERS

1 lb halibut steaks
1-2 Tbsn olive oil
1/2 cup white wine
1/4 cup lemon juice
2 teaspoons capers
2-3 cloves garlic, minced
2 tablespoons mixed fresh herbs (flat-leaf parsley, oregano, marjoram or basil) chopped or 1 tsp dried Italian Seasoning
1 can diced tomatoes

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  • Pre-heat oven to 450 degrees. Drizzle olive oil in the bottom of a baking dish. Rinse and pat dry fish and place it in the baking dish. You can leave the fish in one large piece or cut it into individual serving sized pieces. Brush fish with olive oil and season with salt and pepper.

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  • Combine all other ingredients in a small bowl and pour over the top of the fish.

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  • Roast in hot oven until just opaque, about 10 – 12 minutes depending on the thickness of the fish.  Fish should flake easily with a fork.  Serve with juices and more fresh herbs, if desired.

Roasted Halibut3

Roasted Halibut with Lemon, Tomatoes and Capers

  • Servings: 4
  • Difficulty: easy
  • Print

 Roasted Halibut2

1 lb halibut steaks
1-2 Tbsn olive oil
1/2 cup white wine
1/4 cup lemon juice
2 teaspoons capers
2-3 cloves garlic, minced
2 tablespoons fresh flat-leaf parsley, chopped
1 can diced tomatoes

  • Pre -heat oven to 450 degrees. Drizzle olive oil in the bottom of a baking dish. Rinse and dry fish and place it in the baking dish. You can leave the fish in one large piece or cut it into individual serving sized pieces.
  • Brush fish with olive oil and season with salt and pepper.
  • Combine all other ingredients in a small bowl and pour over the top of the fish.
  • Roast in hot oven until just opaque, about 10-12 minutes depending on the thickness of the fish.  Fish should flake easily with a fork.  Serve with juices and garnish with more fresh herbs, if desired.

 

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