Advertisement
Mediterranean-Style Halibut
Serves 4.
This easy-to-prepare meal is a valuable addition to any busy cook’s culinary repertoire. The added bonus—it’s chock full of healthy omega-3 fatty acids and antioxidant-rich veggies!
Advertisement
Ingredients
- 1/4 tsp (1 mL) unsalted butter
- 1 bunch fresh spinach
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1 medium onion, finely chopped
- 2 celery stalks, finely chopped
- 3 small carrots, finely sliced
- 3 green onions, chopped
- 1/3 cup (80 mL) chopped fresh parsley
- 1 cup (250 mL) tomato sauce, unsalted
- 2 garlic cloves, minced
- 1 Tbsp (15 mL) chopped fresh basil (or 3/4 tsp/4 mL dried)
- 1/2 tsp (2 mL) freshly ground black pepper
- Pinch of red pepper flakes
- 4 - 5 oz (150 g) halibut steaks
- Lemon wedges to serve (optional)
-
-
-
Nutrition
Per serving:
- calories 302
- protein 34g
-
fat
11g
- saturated fat 5g
- trans fat 0g
-
carbohydrates
18g
- sugars 8g
- fibre 5g
- sodium 199mg
Directions
01
Preheat oven to 350 F (180 C).
02
Lightly butter a medium-sized 13 x 9 in (33 x 23 cm) baking dish. Discard stems and any bruised or yellowed leaves from spinach. Wash spinach thoroughly in several changes of cold water to remove grit. Pat dry and chop well.
03
Heat oil in large skillet over medium heat. Add onion and sauteu0301 until soft. Add celery, carrots, and green onions, and sauteu0301 until glazed. Add spinach, parsley, tomato sauce, garlic, and seasonings. Cover, reduce heat, and simmer for 15 minutes.
04
Spoon half the mixture into prepared baking dish. Arrange halibut over vegetables and top with remaining half of mixture. Cover and bake for 45 minutes or until halibut flakes with a fork. Serve immediately with lemon wedges.
