Halibut Provencal

recipe

Yield:

4 servings (serving size: 1 fillet and about 3/4 cup tomato mixture)

Recipe from

Oxmoor House

Recipe Time

Prep: 10 Minutes
Cook: 18 Minutes

Nutritional Information

Calories 302
Fat 8.1 g
Satfat 1.1 g
Protein 38.2 g
Carbohydrate 18.9 g
Cholesterol 54 mg
Iron 3.0 mg
Sodium 573 mg
Caloriesfromfat 24 %
Fiber 4.6 g
Calcium 151 mg

Ingredients

1 tablespoon olive oil
1 1/2 cups thinly sliced onion (about 1 medium)
3/4 cup thinly sliced fennel (about 1 small bulb)
3/4 cup chopped celery (about 3 stalks)
1 teaspoon minced garlic
1/2 cup dry white wine
1 teaspoon grated orange rind
2 tablespoons fresh orange juice
1 tablespoon dried Italian seasoning
3/4 teaspoon salt
1/2 teaspoon pepper
2 cups chopped seeded tomato (about 3 medium)
4 (6-ounce) halibut fillets
Cooking spray

Preparation

Preheat oven to 400°.

Heat oil in a large nonstick skillet over medium heat. Add onion, fennel, celery, and garlic. Sauté 3 minutes or until vegetables are tender. Add wine and next 5 ingredients. Bring to a boil; stir in tomato.

Place fish in an 11 x 7-inch baking dish coated with cooking spray. Spoon tomato mixture over fish.

Bake, uncovered, at 400° for 15 minutes or until fish flakes easily when tested with a fork. Place fillets on individual plates. Spoon tomato mixture evenly over each serving.

Note:

Oxmoor House Healthy Eating Collection

January 2004
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