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Fish 4 Friday: Mediterranean Diet Halibut

This entry is part of a series, F4F 2011»

Baked Fish

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!


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