Mediterranean-style halibut
0
- Prep Time5 min
- Total Time5 min
- Makes2 serving
Ingredients
2 180- to 250-g steaks or fillets of halibut
generous pinch salt
generous pinch freshly ground black pepper
1 tbsp olive oil
1/2 cup dry white wine
1/2 tsp dried Italian seasoning
1 large plum tomato
2 tsp capers, drained and rinsed
Instructions
Sprinkle both sides of fish with salt and pepper. Heat oil in a large, non-stick frying pan set over medium-high heat. Add fish and cook until lightly golden, from 2 to 3 minutes per side. Remove to a plate. If using fillets, remove skin, if you wish. Cover with foil to keep warm.
Add wine to pan, then stir in Italian seasoning. Boil, stirring occasionally over medium-high heat, until wine is reduced by half, from 1 to 2 minutes. Stir in tomatoes and capers. Return fish and any accumulated juices to pan. Cover and reduce heat to medium-low. Continue to cook, turning fish halfway through, until firm to the touch and a knife tip inserted into thickest part of fish comes out warm, from 7 to 10 minutes. Place fish on dinner plates and spoon sauce overtop. Great with a fresh arugula or spinach salad and rice or sautéed new potatoes.
Nutrition (per serving)
Calories 288, Protein 36.2g, Carbohydrates 4.1g, Fat 10.9g, Fibre 1.1g, Sodium 186mg.
With some help from white wine, a jar of capers and dried Italian seasoning, you'll swear your fish just cruised in from a week on the Italian Riviera.
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