Oven-Poached Halibut Provençale

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

Yield: 6 servings (serving size: 5 ounces fish and 1 cup tomato mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 305
  • Calories from fat: 22%
  • Fat: 8.6g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 2.1g
  • Protein: 38.9g
  • Carbohydrate: 17.9g
  • Fiber: 3.8g
  • Cholesterol: 81mg
  • Iron: 3.1mg
  • Sodium: 446mg
  • Calcium: 139mg

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

Preparation

  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.
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