from the A merican Institute for Cancer Research

Fish and olives combine to make this a dish with plenty of taste and nutritional value. The Pacific halibut’s consistency and flavor balance and complement the sharpness of the olives. The acidity of the tomatoes helps blend the flavors.

Like other fish, halibut contains beneficial omega-3 fatty acids that help foster a healthy heart and have other disease fighting properties. Pacific halibut is also reported to be a good choice environmentally.

Halibut, which are large, commercially important flatfish, are found along the West Coast from California to Alaska. They are known to migrate long distances of up to 2500 miles from their spawning to summer feeding grounds and often swim more than 3000 feet beneath the ocean surface.

When halibut is paired with olives, the result is truly pleasing. Olives, which are actually a fruit, fall into two basic categories – green, picked before they are ripe, and the black which are fully ripened before they are cured. There are many varieties of black olives, ranging from Greek kalamatas and Italian gaetas to the large type from California. No matter which you use, when combined with tomatoes they produce a true Mediterranean taste.

The tomatoes add vitamin C, lycopene, and other compounds that act as antioxidants to help lower risk for many cancers. They also contribute their unique consistency and taste, making the perfect to serve over a bed of brown or wild rice.

Fish should be an integral part of any diet; and this dish can be a great addition to your healthy home menu.

Pacific Halibut with Olives and Tomatoess

Preheat oven to 375 degrees.

In medium skillet heat 1 tablespoon olive oil. Sauté garlic, onion and pepper until softened.

Add olives and tomatoes and simmer for about 5 minutes.

Set aside.

Gently wash fish and pat dry. Season with Italian seasoning, salt and pepper on both sides.

Heat remaining olive oil in large skillet over high heat. Cook fish for about 3 to 4 minutes on each side. When turning fish take care to keep fillets in one piece.

Place fish in baking dish and cover with the sauce. Sprinkle parsley on top.

Bake for about 10 - 20 minutes until fish is cooked through.

Garnish with chopped parsley and serve over a bed of brown or wild rice.

Makes 4 servings.

Per serving: 270 calories, 12 g total fat (trace saturated fat), 14 g carbohydrate, 
26 g protein, 3 g dietary fiber, 470 mg sodium.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

From Aicr.org