This dish goes really well with our Roasted Zucchini with Rosemary & Garlic!
A Large Stainless Steel Pan with a Cover
A Spatula or Tongs
A Kitchen Spoon
Measuring Cups and Spoons
A Sharp Kitchen Knife
4 Dinner Plates
1 Tblsp Olive Oil
1 Large Onion Sliced
1 Yellow Pepper Sliced
1 Tblsp Minced Garlic
4 Cups Fresh Chopped Tomatoes
2 Tblsps Capers
2 Tblsps Lemon Juice
1/4 Cup Chopped Basil
1/2 Tsp Sea Salt
Pinch Red Pepper Flakes
4 6-Ounce Pieces of Halibut Fillet
1) Preheat the pan over medium-high heat. You will know that the pan is ready when you place your hand about one inch from the pan’s surface and you feel heat radiating from the pan. Add the olive oil and swirl it around the pan.
2) Saute the sliced onions until slightly opaque then add the yellow pepper and saute for about three minutes. Add the chopped tomatoes and stir them into the onion & pepper. Add the lemon juice and give it a quick stir. Add the capers and the pepper flakes and stir them into the sauce. Lastly, add the the chopped basil. Create a small bowl in the sauce by moving the vegetables around and place a piece of halibut in that open space. Repeat with the other 3 pieces of fish. Cover the pan and reduce the heat to medium. Allow the fish to simmer for 7 – 10 minutes or until it flakes lightly on top when pricked with a fork.
3) Turn the stove off and transfer the pan to your work surface. Arrange the dinner plates nearby. To plate the Halibut Caprese: spoon some sauce onto the bottom of the plate and place a halibut fillet on top.
4) Serve and enjoy!
When purchasing fish, use what I call ‘the nose & eye test’. Fish should smell fresh and clean, never ‘fishy’. White fish should be pearly white. If you notice a fishy smell or a gray tint to the fish, it’s not fresh.
• 311 Calories
• 38 grams of Protein
• 15 grams of Total Carbohydrates
• 7 grams of Sugar
• 3 grams of Fiber
• 11 grams of Total Fat
• 1 gram of Saturated Fat
• 0 grams of Trans Fat
• 54 mg of Cholesterol
• 747 mg of Sodium
• 192% RDA Vitamin C
• 89% RDA Zinc
• 57% RDA Niacin
• 44% RDA Vitamin B6
• 44% RDA Phosphorus
• 43% RDA Magnesium
• 41% RDA Vitamin A
• 39% RDA Potassium
• 33% RDA Vitamin K
• 33% RDA Vitamin B12
• 31% RDA Sodium
• 22% RDA Vitamin E
• 20% RDA Manganese
• 17% RDA Folate
• 14% RDA Thiamin
• 13% RDA Iron
• 12% RDA Calcium
• 12% RDA Copper
• 11% RDA Riboflavin
• 26% RDA Selenium
• 19% RDA Pantothenic Acid
• Glycemic load: 5
Brief mention: “Results vary. This is not medical advice. Always consult your physician before making significant changes to your diet or exercise regimen.”
