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Oven-Poached Halibut Provençale

Yield 6 servings (serving size: 5 ounces fish and 1 cup tomato mixture)
This recipe uses a moderate oven temperature to accomplish the same results as stovetop poaching.

Ingredients

  • Vegetable cooking spray
  • 1 cup dry white wine
  • 6 (6-ounce) halibut steaks
  • 6 cups diced tomato
  • 2 cups finely chopped onion
  • 1/4 cup chopped fresh or 4 teaspoons dried basil
  • 1/4 cup chopped fresh parsley or 4 teaspoons dried parsley flakes
  • 2 tablespoons minced kalamata olives
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon anchovy paste
  • 1/8 teaspoon pepper
  • 2 garlic cloves, minced
  • 1/4 cup dry breadcrumbs
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon olive oil

Nutrition Information

  • calories 305
  • caloriesfromfat 22 %
  • fat 8.6 g
  • satfat 1.3 g
  • monofat 3.8 g
  • polyfat 2.1 g
  • protein 38.9 g
  • carbohydrate 17.9 g
  • fiber 3.8 g
  • cholesterol 81 mg
  • iron 3.1 mg
  • sodium 446 mg
  • calcium 139 mg

How to Make It

  1. Preheat oven to 350°.

  2. Coat a 13 x 9-inch baking dish with cooking spray. Pour wine into dish, and arrange halibut steaks in dish. Combine tomato and next 9 ingredients (tomato through garlic) in a bowl; stir well, and spoon over steaks. Bake at 350° for 35 minutes or until fish flakes easily when tested with a fork.

  3. Combine breadcrumbs, cheese, and 1 teaspoon oil in a bowl; stir well. Sprinkle over tomato mixture, and broil until crumbs are golden. Serve immediately.