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Halibut Provencal

Prep time 10 mins
Cook time 18 mins
Yield 4 servings (serving size: 1 fillet and about 3/4 cup tomato mixture)

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

Nutrition 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

How to Make It

  1. Preheat oven to 400°.

  2. 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.

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

  4. 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.

Oxmoor House Healthy Eating Collection