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Halibut Provencal Recipe

Looking for an easy Halibut Provencal recipe? Learn how to make Halibut Provencal using healthy ingredients.


Submitted by lindagal

Makes 2 servings



Adapted from a Cooking Light recipe. Optional: Dash crushed red pepper (I leave off because it is too spicy for me) Note: Calorie Count cannot list calories for a bay leaf because it is less than 1 calorie. Therefore I did not list it in ingredients but it is added in the directions portion of the recipe.

Recipe Ingredients for Halibut Provencal

1 1/2 tsp olive oil
2 garlic cloves, minced
1/2 cup onion, slivered
1/8 tsp salt, divided
1 cup tomato, chopped, peeled
1/4 cup fennel bulb, thinly sliced
1/3 cup dry white wine
2 tbsp basil, chopped
1 tbsp kalamata olives, chopped and pitted
2 tsp tomato paste
1 tsp capers
2 tbsp water
1 dash pepper
8 ounce halibut fillets

Recipe Directions for Halibut Provencal

  1. Preheat over to 450 degrees.

  2. Heat oil in large ovenproof skillet over medium-high heat, and add garlic. Cook 30 seconds, stirring constantly; add onion and 1/8 tsp salt. Cook for 2 minutes, stirring occasionally. Add tomato and next 7 ingredients (tomato through capers) as well as one bay leaf (not listed in ingredients b/c recipe analyzer cannot determine calories for it); cook for 10 minutes. Stir in water.

  3. Sprinkle dash of salt and pepper over fish; place fish on top of onion mixture. Wrap handle of skillet with foil; cover and bake at 450 degrees for 10 minutes or until fish flakes easily when tested with a fork. Discard bay leaf.

  4. Yield: 2 servings

Categories

Fish, Main Dish, Mediterranean, Bake, Saute

Nutrition Facts
Serving Size 302.1g
Amount Per Serving
Calories
263
Calories from Fat
67
% Daily Value*
Total Fat
7.4g
11%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
46mg
15%
Sodium
321mg
13%
Potassium
1029mg
29%
Total Carbohydrates
10.3g
3%
Dietary Fiber
2.2g
9%
Sugars
4.5g
Protein
31.9g
Vitamin A 22% Vitamin C 25%
Calcium 11% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in saturated fat
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • High in vitamin B6
  •   Bad points
  • Contains alcohol
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