Baked Halibut Delight
Category: Fish and Seafood Recipes
Preparation Time: 15 minutes
Cooking Time: 30-40 minutes
Difficulty: Easy
Serving Size: 8 servings
Ingredients
| Ingredient | Quantity |
|---|---|
| Halibut fillets | 6 oz (per fillet) |
| Greek seasoning | 1 tablespoon |
| Large tomato, chopped | 1 |
| Onion, chopped | 1 |
| Kalamata olives, pitted | 5 oz |
| Capers | 1 cup |
| Olive oil | 1 cup |
| Lemon juice | 1 tablespoon |
| Salt | As needed |
| Pepper | As needed |
Allergen Information
- Fish (Halibut): This recipe contains fish, which is an allergen for some individuals.
- Olives: This recipe contains olives, which could cause reactions for those with sensitivities to certain types of fruits or oils.
- Capers: Some people may be allergic to capers, though they are less common allergens.
- Olive oil: Individuals with sensitivities to olive oil or other vegetable oils should take care.
Dietary Preferences
- Gluten-Free: This recipe does not contain gluten, making it suitable for those on a gluten-free diet.
- Low Carb: With only 10g of carbohydrates per serving, this recipe fits into a low-carb eating plan.
- High Protein: Halibut is a great source of lean protein, providing 36g per serving.
- Vegetarian and Vegan Options: This recipe is not suitable for vegetarians or vegans due to the inclusion of fish. However, plant-based alternatives like tofu or tempeh could be used to modify the recipe for these diets.
Instructions
-
Preheat the Oven
Begin by preheating your oven to 350°F (175°C). This will ensure that the oven reaches the right temperature before you start cooking the fish. -
-
Prepare the Fish
Lay the halibut fillets on a large piece of aluminum foil. The foil will act as a wrapper to seal in the flavors and moisture during cooking. -
Season the Fish
Sprinkle the Greek seasoning evenly over the halibut fillets. This blend of herbs and spices adds a Mediterranean flavor to the dish. -
Prepare the Topping
In a small mixing bowl, combine the chopped tomato, chopped onion, pitted kalamata olives, capers, and olive oil. Add lemon juice, and season with salt and pepper to taste. Stir this mixture well until all ingredients are thoroughly combined. -
Top the Fish
Spoon the prepared topping mixture evenly over the halibut fillets, ensuring each piece is well-covered with the flavorful blend of vegetables and seasoning. -
Seal the Packet
Carefully fold the aluminum foil around the fish and vegetable mixture to form a sealed packet. This step will trap the steam and allow the fish to cook perfectly, ensuring it remains tender and juicy. -
Bake the Fish
Place the foil packet on a baking sheet and bake it in the preheated oven for 30-40 minutes, or until the fish flakes easily with a fork. The exact time may vary depending on the thickness of the fillets. -
Serve and Enjoy
Once the halibut is cooked through and flakes easily, remove the packet from the oven. Open the foil carefully (watch out for hot steam), and serve the delicious Baked Halibut Delight immediately.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 429 |
| Fat | 26g |
| Carbohydrates | 10g |
| Protein | 36g |
Advice & Tips
- Choosing Halibut: Look for fresh, high-quality halibut fillets when possible. Fresh fish will yield the best flavor and texture. If using frozen, be sure to thaw it properly before cooking.
- Adding Extra Veggies: Feel free to add more vegetables, such as bell peppers or zucchini, to the topping for added flavor and nutrition.
- Serving Suggestions: This dish pairs wonderfully with steamed vegetables or a fresh side salad. A light, white wine such as Sauvignon Blanc would also complement the flavors beautifully.
- For Extra Crispness: If you prefer a crispy top, you can open the foil packet during the last few minutes of baking and broil the fish for 1-2 minutes until lightly golden on top.
Conclusion
This Baked Halibut Delight offers a deliciously simple yet flavorful way to enjoy halibut. With its blend of Mediterranean-inspired ingredients like olives, capers, and Greek seasoning, it’s a dish that’s as healthy as it is satisfying. Whether you’re looking for a quick weeknight dinner or an impressive meal for guests, this recipe is a perfect choice for those who appreciate the rich taste of fresh fish combined with vibrant, tangy flavors. Happy cooking!
