By Mayo Clinic Staff
Dietitian's tip:
Like cod, flounder and perch, halibut is a lean fish, with less than 1.5% fat by weight.
Number of servings
Serves 4
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Healthy-carb
- Gluten-free
Ingredients
- 2 tomatoes, diced (about 1 1/2 cups)
- 2 tablespoons fresh basil, chopped
- 1 teaspoon fresh oregano, chopped
- 1 tablespoon minced garlic
- 2 teaspoons extra-virgin olive oil
- 4 halibut fillets, each 4 ounces
Directions
Heat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.
Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.
Transfer to individual plates and serve immediately.
Nutritional analysis per serving
Serving size: 1 fillet
- Total fat 4 g
- Calories 140
- Protein 22 g
- Cholesterol 55 mg
- Total carbohydrate 4 g
- Dietary fiber 1 g
- Monounsaturated fat 2 g
- Saturated fat 1 g
- Added sugars 0 g
- Sodium 84 mg
- Trans fat 0 g
- Saturated fat 1 g
- Total sugars Trace
- Protein and dairy 1
- Vegetables 1
- Meats, poultry and fish 3
- Vegetables 1
- Meat and meat substitutes 3
- Nonstarchy vegetables 1
Feb. 18, 2020Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/halibut-with-tomato-basil-salsa/rcp-20049671