Halibut Caprese

Serves 4

 
This dish goes really well with our Roasted Zucchini with Rosemary & Garlic!
 

What You’ll Need:

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
 

Ingredients:

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
 

How To Put It Together:

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!
 

Nina’s Tasty Tip:

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.
 

Nutrition:

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