Oven-Poached Halibut Provençale

This recipe uses a moderate oven temperature to accomplish the same results as stovetop poaching.


6 servings (serving size: 5 ounces fish and 1 cup tomato mixture)

Recipe from

Cooking Light

Nutritional 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


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


Preheat oven to 350°.

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.

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


Marcy Marceau,

May 1996
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