Halibut with Capers, Olives, and Tomatoes

Dairy Free
Health score
58%
Halibut with Capers, Olives, and Tomatoes
45 min.
4
374kcal

Suggestions


Indulge in a delightful culinary experience with our Halibut with Capers, Olives, and Tomatoes, a dish that perfectly balances flavor and health. This recipe is not only dairy-free but also packed with vibrant ingredients that will tantalize your taste buds. Imagine tender halibut fillets, lightly sautéed to a golden brown, served atop a bed of rich, savory sauce made from fresh tomatoes, briny capers, and Kalamata olives. Each bite is a harmonious blend of Mediterranean flavors that transports you straight to the sun-kissed shores of the coast.

Ready in just 45 minutes, this dish is perfect for a quick yet impressive lunch or dinner. With a health score of 58 and only 374 calories per serving, you can enjoy a satisfying meal without the guilt. The addition of fresh basil adds a fragrant touch, while the hint of crushed red pepper provides a subtle kick that elevates the dish to new heights.

Whether you're hosting a dinner party or simply looking to treat yourself to a delicious meal, this Halibut with Capers, Olives, and Tomatoes is sure to impress. Gather your ingredients, fire up the skillet, and get ready to savor a dish that is as nutritious as it is delicious!

Ingredients

  • servings all purpose flour 
  • tablespoon capers drained
  • 0.3 cup bottled clam juice 
  • 0.3 cup cooking wine dry white
  • 0.5 cup basil fresh divided chopped
  • 24 ounce pacific halibut filets 
  • 0.5 cup kalamata olives pitted chopped
  • tablespoons olive oil divided
  •  plum tomatoes seeded chopped
  • 0.3 teaspoon pepper dried red crushed
  • large shallots chopped

Equipment

  • frying pan

Directions

  1. Sprinkle fish with salt and pepper. Dredge in flour.
  2. Heat 2 tablespoons oil in heavy large skillet over medium-high heat.
  3. Add fish and sauté until lightly browned and just opaque in center, about 4 minutes per side.
  4. Transfer fish to platter.
  5. Heat remaining 2 tablespoons oil in same skillet.
  6. Add shallots and crushed red pepper; sauté 1 minute.
  7. Mix in tomatoes, olives, 1/4 cup basil, and capers.
  8. Add clam juice and wine. Boil until sauce thickens slightly, about 4 minutes.
  9. Mix in 1/4 cup basil. Season sauce with salt and pepper. Spoon sauce over fish.

Nutrition Facts

Calories374kcal
Protein37.28%
Fat47.61%
Carbs15.11%

Properties

Glycemic Index
69.5
Glycemic Load
5.36
Inflammation Score
-8
Nutrition Score
24.102174033289%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.48mg
Apigenin
0.01mg
Luteolin
0.11mg
Kaempferol
2.68mg
Myricetin
0.08mg
Quercetin
3.82mg

Nutrients percent of daily need

Calories:373.74kcal
18.69%
Fat:19.15g
29.46%
Saturated Fat:2.81g
17.57%
Carbohydrates:13.67g
4.56%
Net Carbohydrates:11.53g
4.19%
Sugar:3.55g
3.94%
Cholesterol:83.35mg
27.78%
Sodium:513.62mg
22.33%
Alcohol:1.54g
100%
Alcohol %:0.61%
100%
Protein:33.73g
67.46%
Selenium:80.56µg
115.09%
Vitamin B3:12.07mg
60.33%
Vitamin D:7.99µg
53.3%
Vitamin B6:1.06mg
53.03%
Phosphorus:439.71mg
43.97%
Vitamin B12:1.88µg
31.28%
Potassium:984.15mg
28.12%
Vitamin E:4.15mg
27.68%
Vitamin K:26.82µg
25.54%
Vitamin A:924.69IU
18.49%
Magnesium:57.33mg
14.33%
Vitamin C:11.11mg
13.46%
Folate:52.46µg
13.11%
Vitamin B1:0.18mg
12.3%
Manganese:0.24mg
11.95%
Fiber:2.14g
8.55%
Vitamin B5:0.74mg
7.43%
Iron:1.32mg
7.33%
Copper:0.14mg
7.22%
Vitamin B2:0.11mg
6.73%
Zinc:0.9mg
5.98%
Calcium:42.22mg
4.22%
Source:Epicurious