When sustainable Pacific halibut is paired with olives and tomatoes, the result is a true palate pleaser.
Olives, which are actually a fruit, fall into two basic categories:
- Green (picked before they’re ripe)
- Black (fully ripened before they’re cured)
Today’s recipe calls for black olives, and you can choose from Greek Kalamatas and Italian Gaetas to large California olives. No matter which you use, they’ll produce a true Mediterranean taste when combined with tomatoes.
Tomatoes add vitamin C, lycopene and other compounds that act as antioxidants to help lower your risk for many cancers. They also contribute their unique consistency and taste, making this a perfect entrée to serve over a bed of brown or wild rice.
All of the ingredients should be available at a well-stocked natural and organic food store.
Pacific Halibut with Olives and Tomatoes
Makes 4 servings
2 tablespoons olive oil, divided
2 cloves garlic, crushed
2 large onions, chopped
1 medium green bell pepper, chopped
20 large black olives, pitted
1 can (14 oz.) plum tomatoes, chopped
4 Pacific halibut fillets, 4 oz. each (any dense white fish will do)
1/2 teaspoon Italian seasoning
Salt and pepper, to taste
1 tablespoon chopped fresh parsley
Chopped parsley for garnish
- Preheat oven to 375°F.
- In medium skillet, heat 1 tablespoon olive oil. Sauté garlic, onions and pepper until softened.
- Add olives and tomatoes, and simmer for about 5 minutes. Set aside.
- Gently wash fish, and pat dry. Season on both sides with Italian seasoning, salt and pepper.
- Heat remaining olive oil in large skillet over high heat. Cook fish for about 3 to 4 minutes on each side. When turning fish, take care to keep fillets in one piece.
- Place fish in baking dish, and cover with the sauce. Sprinkle 1 tablespoon chopped parsley on top.
- Bake for about 10 to 20 minutes, until fish is cooked through.
- Garnish with chopped parsley, and serve over a bed of brown or wild rice.
Per serving: 270 calories, 12 g total fat (trace saturated fat), 14 g carbohydrate, 26 g protein, 3 g dietary fiber, 470 mg sodium
Recipe and photo courtesy of the American Institute for Cancer Research