The Mediterranean Diet is all the rage with some folks. Shoot, I even claim I’m on it sometimes. Whenever I’m eating Italian, that is. Aren’t they Mediterranean? Anyway, fish has a prominent place in that diet. And since it’s time for more fish meals…
Halibut is a white-flesh fish, mild and flaky when properly prepared (and fresh). A perfect choice for those folks who “don’t like the taste of fish.” And this recipe will help with that, as there are robust flavors for the tastebuds to concentrate on rather than worry about “fishy flavor.”
As always, get the freshest fish you can find. It doesn’t need to be halibut; trout, flounder or other white fish will do. If it has a smell, get something else. All you should sense is a bit of the ocean!
On to the recipe! This version serves two, and scales easily.
- 1 can (about 15 oz) petite diced tomatoes (avoid the flavored varieties)
- 1/3 cup chopped yellow onion
- 1 tablespoon minced garlic
- 2 tablespoons chopped fresh mint
- Sea salt and freshly ground black pepper
- 1/3 cup extra-virgin olive oil
- 2 skinless halibut fillets
- 1/4 teaspoon red pepper flakes (optional)
- About 1/2 cup feta cheese
First, take the can of diced tomatoes and drain them. Add the onion, garlic, and mint, season and stir to mix. Heat the oven to about 400° F, and spread the tomato mix in a shallow pan. Bake the tomatoes for 10-15 minutes, or until the remaining liquid is mostly gone. Don’t over-bake! Remove and collect the tomatoes in a bowl.
Turn the oven down to 350° F. Let it cool while you finish the prep. Wash the halibut fillets, then coat with oil. Place in a shallow baking dish and sprinkle the pepper flakes over the fish. Top with tomato mixture and feta cheese. Bake for 20 minutes, more or less, or until the fish is flaky and the cheese has melted.
Serve with a dry white wine, some crusty bread and a salad on the side and you’ve got a wonderful, low-fat meal. Ideal for light Lenten fare…
Enjoy the (Fancy Flat Fish) Heat!
- Fish 4 Friday: Crab Cakes With Lemony Yogurt Sauce
- Fish 4 Friday: Make Better Fish & Chips by Using Better Batter
- More Magazine Goodies: Rachel's Spanish-Style Tuna Cakes (A Fish 4 Friday Special)
- Fish 4 Friday: Orange Shrimp Three Ways
- Fish 4 Friday: Why Let the Kids Get All the Good Stuff? Cajun Shrimp Mac 'n' Cheese
- Fish 4 Friday: Catalonian Style Fillet of Sole
- Fish 4 Friday: Thai Monkfish Soup
- Fish 4 Friday: Lent's Here! Time to Get Serious...
- Fish 4 Friday: Mackerel and Rhubarb, Saviors of Dingle
- Fish 4 Friday: Arabic Seasoned Salmon for a Christian Tradition
- Fish 4 Friday: Mediterranean Diet Halibut
- Fish 4 Friday: Zesty Crab and Corn Chowder
- Today is National Beer Day!
- Fish 4 Friday: Creole Tilapia, Easy Peasy Dinner
- Fish 4 Friday: Curry Crabcakes
- Fish 4 Friday: Chimichurri Marinated Grilled Gulf Shrimp
- Fish 4 Friday: Summery Salmon Salad With a Tingle on the Tongue
- Fish 4 Friday: Grilled Swordfish With a Summery Salsa
- Fish 4 Friday: Zesty, Beer-Soaked Tuna Steaks on the Grill
- Fish 4 Friday: Ale Marinated, Bacon Wrapped Scallops
- Fish 4 Friday: Grilled Salmon With Pineapple Salsa
- Fish 4 Friday: Salmon Croquettes That’ll Spice Up Your Life
- Pecan-Crusted Mahi-Mahi the Easy Way
- Escabeche Costa Rican Style
- The Simplest Pan-Roasted Fish and Potatoes
- Fish 4 Friday: A Cheap, Fast Tuna Dish for the Tomato-Overloaded
- Gulf Shrimp Make Great Italian Fare
Recent Comments