Bone Healthy Recipe: Halibut with Tomatoes & Capers

Nutrition / Recipes / July 18, 2014

Packed with bone building vitamins and minerals

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. 

algaecal free healthy recipe

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

  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.
  9. 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.

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