Halibut with Tomatoes, Basil, and Capers - Blog - Persona Nutrition

Halibut with Tomatoes, Basil, and Capers

[Food Tip: Tomatoes are an excellent source of lycopene, a phytochemical that helps protect against cancer.]

This dish goes especially well with Glazed Carrots and Barley, Red Pepper, and Green Onion Pilaf.

Ingredients:

2 cups fresh tomatoes, chopped

4 tablespoons fresh basil, chopped

3 tablespoons capers, with 1 teaspoon caper juice

3 tablespoons fresh lemon juice

rind of 1 lemon, grated fine

1/2 teaspoon sugar

1 tablespoon olive oil

4 halibut steaks OR 4 halibut filets, 1 1/4-inches thick

lemon wedges and basil leaves

 

Directions:

Preheat oven at 425 degrees, or preheat grill to high.

1) In a medium bowl, mix all the above ingredients together, except halibut.

2) Brush halibut with a small amount of the liquid from the tomato/caper mixture.

3) Arrange halibut on a baking sheet, roast until fish is opaque in center, about 4 to 5 minutes on each side, or grill over direct heat for 3 to 4 minutes per side, or until opaque in center. Brush fish with more tomato/caper liquid if needed. Save remaining mixture for topping.

5) Remove from oven or grill.  Serve with remaining sauce spooned over each halibut filet or steak.* Garnish with lemon wedge and fresh basil. Makes 4 servings.

*May heat tomato caper sauce in microwave for 2 minutes, or serve at room temperature.

Nutritional Analysis per serving: 242 Calories; 29 percent fat (7.7 grams); 1 gram saturated fat; 61 percent protein; 10 percent carbohydrate; 1.4 grams fiber.

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This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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