[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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