Quick, easy, healthy and delicious! I omitted the fennel since I don't care for it and used 1 large can of plum tomatoes since I didn't have fresh on hand. I was able to omit the tomato paste and additional water since I used the whole can of tomatoes. Delicious!
Halibut Provençal
Yield: 6 servings (serving size: 1 halibut fillet and 2/3 cup onion mixture)
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Nutritional Information
Amount per serving
- Calories: 279
- Calories from fat: 23%
- Fat: 7g
- Saturated fat: 0.9g
- Monounsaturated fat: 3.4g
- Polyunsaturated fat: 1.6g
- Protein: 37g
- Carbohydrate: 10g
- Fiber: 2.6g
- Cholesterol: 54mg
- Iron: 2.4mg
- Sodium: 392mg
- Calcium: 119mg
Ingredients
- 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
Preparation
- 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.
Halibut Provençal Recipe at a Glance
- COURSE: Main Dishes
- CONVENIENCE: Entertaining
- CUISINE: French
- MAIN INGREDIENT: Fish
- DIETARY CONSIDERATION: Low Saturated Fat
- COOKING METHOD: Bake
- PUBLICATION: Cooking Light
More Recipes for Main Dishes
-
Halibut Provencal
Oxmoor House -
Halibut à la Provençal over Mixed Greens
Cooking Light
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