Halibut Provençal



6 servings (serving size: 1 halibut fillet and 2/3 cup onion mixture)

Recipe from

Cooking Light

Nutritional Information

Calories 279
Caloriesfromfat 23 %
Fat 7 g
Satfat 0.9 g
Monofat 3.4 g
Polyfat 1.6 g
Protein 37 g
Carbohydrate 10 g
Fiber 2.6 g
Cholesterol 54 mg
Iron 2.4 mg
Sodium 392 mg
Calcium 119 mg


1 tablespoon olive oil
2 garlic cloves, sliced
2 1/2 cups slivered onion
1/2 teaspoon salt, divided
2 cups chopped peeled plum tomato (about 4 tomatoes)
1 3/4 cups thinly sliced fennel bulb (about 1 small bulb)
1 cup dry white wine
1/3 cup chopped fresh basil
1/4 cup chopped pitted kalamata olives
1 tablespoon tomato paste
1/8 teaspoon crushed red pepper
2 teaspoons capers
1 bay leaf
1/2 cup water
1/8 teaspoon black pepper
6 (6-ounce) halibut or cod fillets


Preheat oven to 450°.

Heat oil in a large ovenproof skillet over medium-high heat, and add garlic. Cook 30 seconds, stirring constantly; add onion and 1/4 teaspoon salt. Cook for 2 minutes, stirring occasionally. Add tomato and next 8 ingredients (tomato through bay leaf); cook for 10 minutes. Stir in water.

Sprinkle 1/4 teaspoon salt and black pepper over fish; place fish on top of onion mixture. Wrap handle of skillet with foil; cover and bake at 450° for 10 minutes or until fish flakes easily when tested with a fork. Discard bay leaf.

Drew Nieporent, Owner,

Montrachet, New York,

Cooking Light

May 2003
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