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 |
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!
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*
Total Fat 5g
8%
Saturated Fat 1g
5%
Cholesterol 83mg
28%
Sodium 180mg
8%
Potassium 956mg
27%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
4%
Sugars 3g
Protein 32g
64%
Vitamin A
14.7%
Vitamin C
15.4%
Calcium
2.8%
Iron
2.9%
* Percent Daily Values are based on a 2000 calorie diet.
