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.
photo by finecooking.com
Halibut with Tomatoes & Capers
This dish is packed full of beneficial nutrients and antioxidants for your overall health and bone health.
| Course | Main Course | |
|---|---|---|
| Cuisine | Italian | |
| Keyword | capers,fish,tomato,vegetarian | |
| Prep Time | 10 minutes | |
| Cook Time | 20 minutes | |
| Total Time | 30 minutes | |
| Servings | 4 servings | |
| Calories | 212 kcal |
Ingredients
- 1 tbsp olive oil cold-pressed extra virgin
- 1 yellow onion organic, chopped
- 2 cloves garlic organic, minced
- 2 cups tomatoes organic, diced
- 1 tbsp capers
- 4 halibut fillets oceanwise
- salt to taste
- pepper to taste
Nutrition Facts
Halibut with Tomatoes & Capers
Amount Per Serving
Calories 212 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Cholesterol 83mg28%
Sodium 180mg8%
Potassium 956mg27%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 3g3%
Protein 32g64%
Vitamin A 735IU15%
Vitamin C 12.7mg15%
Calcium 28mg3%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
- Preheat the oven to 350°F.
- Heat the olive oil in a large skillet over medium heat.
- Add the onion and cook, stirring occasionally, until it is soft and translucent, about 5 minutes.
- Add the garlic and cook for 2 minutes more.
- Add the tomatoes and capers, season with salt and pepper and cook for 5 more minutes.
- Spoon a few tablespoons of sauce into a baking dish.
- Season the halibut fillets with salt and pepper and place them in a baking dish.
- 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.
- Enjoy!