Nutrition / July 18, 2014

Bone Healthy Recipe: Halibut with Tomatoes & Capers

Halibut is a lean fish known for its mild flavor profile. With that in mind, this recipe pairs it with tomatoes and capers, which are more powerful in taste, to create a complimentary dish. Capers are a storehouse of vitamins like vitamin A, vitamin K, niacin and riboflavin. The mighty tomato boasts antioxidant properties such as folic acid, beta-carotene and lutein. All these ingredients together provides a dish that is packed full of beneficial nutrients and antioxidants.

algaecal free healthy recipe

photo by finecooking.com

Yield: 4 servings

Prep Time: 10 mins

Cook Time: 20 mins

Total Cook: 30 mins

Ingredients

  • 1 tbsp. cold-pressed extra virgin olive oil
  • 1 organic yellow onion, chopped
  • 2 cloves organic garlic, minced
  • 2 cups diced organic tomatoes
  • 1 tbsp. capers
  • 4 oceanwise halibut fillets
  • Salt and pepper to taste

Directions

  1. Preheat the oven to 350°F
  2. Heat the olive oil in a large skillet over medium heat
  3. Add the onion and cook, stirring occasionally, until it is soft and translucent, about 5 minutes
  4. Add the garlic and cook for 2 minutes more
  5. Add the tomatoes and capers, season with salt and pepper and cook for 5 more minutes
  6. Spoon a few tablespoons of sauce into a baking dish
  7. Season the halibut fillets with salt and pepper and place them in a baking dish
  8. Pour the rest of the sauce over the fish and bake until the fish is just cooked through, about 12 to 15 minutes, depending on the thickness of the fish