Halibut Provençal

Yield: 6 servings (serving size: 1 halibut fillet and 2/3 cup onion mixture)
Recipe from Cooking Light

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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

  1. Preheat oven to 450°.
  2. 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.
  3. 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.
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