Healthy Recipes: Pacific Halibut with Olives and Tomatoes
Add Some Mediterranean Flavor
Pacific Halibut with Olives and Tomatoes
Add some Mediterranean flavor – and a health boost - to your table with this week's Health-e-Recipe. Tomatoes are rich in vitamin C and lycopene that act together as antioxidants to help lower risk for some cancers. The halibut packs protein and omega-3 fats that can help foster a healthy heart and promote health in other ways.
Green bell pepper
Black olives, pitted
Canned plum tomatoes
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.
- 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.