Baked Halibut with Tomato, Capers, and Olive Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
66%
Baked Halibut with Tomato, Capers, and Olive Vinaigrette
24 min.
4
327kcal

Suggestions


Indulge in the vibrant flavors of our Baked Halibut with Tomato, Capers, and Olive Vinaigrette, a dish that not only tantalizes your taste buds but also promotes a healthy lifestyle. Perfectly baked halibut steaks, renowned for their delicate texture and mild flavor, serve as the ideal canvas for a zesty vinaigrette that harmonizes the tanginess of fresh lemon juice with the savory notes of Dijon mustard.

The addition of cherry tomatoes, capers, and Kalamata olives brings a burst of color and Mediterranean flair, elevating this dish to a delightful culinary experience. Each bite is a perfect balance of protein and healthy fats, making it an excellent choice for lunch or dinner. Moreover, this recipe is gluten-free, dairy-free, and low FODMAP, catering to various dietary preferences while ensuring you enjoy a nutritious meal.

Ready in just 24 minutes, this dish is perfect for busy weeknights or a casual gathering with friends and family. The ease of preparation, combined with the impressive presentation of the baked fish drizzled in a vibrant vinaigrette, will surely impress your guests. Dive into a plate of wholesome goodness and savor the delightful combination of flavors that make this baked halibut a healthy yet indulgent choice!

Ingredients

  • tablespoons capers rinsed drained
  • cup cherry tomatoes quartered
  • teaspoons dijon mustard 
  • pounds halibut steak cut into 4 pieces 1 1/
  • 0.7 cup kalamata black pitted halved
  • 0.5 cup juice of lemon fresh
  • 0.8 cup olive oil extra-virgin
  • servings salt and pepper black freshly ground

Equipment

  • oven
  • whisk
  • baking pan
  • glass baking pan

Directions

  1. Preheat oven to 400 degrees F.
  2. Whisk together lemon juice and mustard.
  3. Add oil in a slow stream, whisking until emulsified. Stir in tomatoes, olives, capers, and salt and pepper, to taste.
  4. Arrange the fish steaks in a ceramic or glass baking dish just large enough to hold them in 1 layer.
  5. Pour the vinaigrette over fish.
  6. Cook the fish in middle of oven until just cooked through and no longer translucent, 7 to 9 minutes.
  7. Serve fish with the vinaigrette from the baking dish.

Nutrition Facts

Calories327kcal
Protein53.04%
Fat40.98%
Carbs5.98%

Properties

Glycemic Index
28.5
Glycemic Load
0.02
Inflammation Score
-7
Nutrition Score
25.483478079671%

Flavonoids

Eriodictyol
1.49mg
Hesperetin
4.41mg
Naringenin
0.42mg
Apigenin
0.04mg
Luteolin
0.18mg
Kaempferol
5.26mg
Myricetin
0.01mg
Quercetin
7.28mg

Nutrients percent of daily need

Calories:326.72kcal
16.34%
Fat:14.8g
22.76%
Saturated Fat:2.27g
14.2%
Carbohydrates:4.85g
1.62%
Net Carbohydrates:3.5g
1.27%
Sugar:1.87g
2.08%
Cholesterol:111.13mg
37.04%
Sodium:648.07mg
28.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.09g
86.18%
Selenium:104.74µg
149.63%
Vitamin B3:15.08mg
75.42%
Vitamin D:10.66µg
71.06%
Vitamin B6:1.3mg
64.81%
Phosphorus:552.27mg
55.23%
Vitamin B12:2.49µg
41.58%
Potassium:1115.39mg
31.87%
Vitamin C:20.48mg
24.82%
Vitamin E:3.71mg
24.71%
Magnesium:62.51mg
15.63%
Folate:39.94µg
9.99%
Vitamin B1:0.14mg
9.63%
Vitamin B5:0.88mg
8.81%
Vitamin A:432.2IU
8.64%
Vitamin K:7.42µg
7.07%
Copper:0.13mg
6.51%
Zinc:0.92mg
6.15%
Fiber:1.36g
5.42%
Vitamin B2:0.09mg
5.28%
Iron:0.91mg
5.07%
Manganese:0.09mg
4.7%
Calcium:37.2mg
3.72%