Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers.
Time saver
You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.
Halibut Poached in Tomato Red Pepper Sauce
Ingredients
- 2 large red peppers
- 1 Tbsp (15 mL) grapeseed oil
- 1/2 tsp (2 mL) fennel seeds
- 1 small yellow onion, chopped
- 3 garlic cloves, minced
- 28 oz can (796 mL) diced tomatoes
- 3 Tbsp (45 mL) tomato paste
- 1/2 tsp (2 mL) kosher salt
- 1 tsp (5 mL) dried oregano
- 1 Tbsp (15 mL) coconut sugar (optional)
- 1/4 tsp (1 mL) crushed red pepper flakes
- 1/2 cup (125 ml) water or red wine
- 4 - 5 oz (140 g) skinless halibut fillets
- Roughly chopped fresh dill or flat-leaf parsley leaves, for garnish
Nutrition
Per serving:
- calories310
- protein41 g
- total fat8 g
- sat. fat1 g
- total carbohydrates18 g
- sugars11 g
- fibre4 g
- sodium509 mg
Directions
01
Preheat broiler and set oven rack about 6 in (15 cm) from top of oven.
02
On baking tray, place red peppers and broil, turning occasionally, until blackened and blistered on all sides, about 5 to 8 minutes total. Remove from oven and set aside until cool enough to handle. Peel off skin, slice pepper open, remove seeds and roughly chop. Place in small bowl and set aside. Peppers may be prepared up to 2 days ahead and refrigerated in airtight container.
03
In large skillet or large saucepan, heat oil and fennel seeds together over medium heat. Once fennel seeds are fragrant, about 1 minute, add onion and garlic and cook, stirring often, until onion is translucent, about 4 minutes. Add canned tomatoes along with their juices, tomato paste, salt, oregano, coconut sugar (if using), and crushed red pepper flakes. Cook, stirring often, allowing tomatoes to soften and break down a bit, about 5 minutes. Stir in water and reserved chopped red peppers. While stirring, let mixture come to a simmer. At this point, you can adjust the consistency of your sauce. If you like your sauce to have some texture and be a bit chunky, leave as is. Alternatively, purée sauce in blender for a smooth consistency and return back to skillet, bringing to a simmer over medium heat.
04
Place halibut fillets in sauce, cover skillet with a lid, and reduce heat to medium-low. Cook fish until it is opaque and beginning to flake easily, about 12 to 15 minutes. Check often to make sure sauce is not reducing too much. If it does, simply add a bit more water.
05
To serve, divide tomato red pepper sauce and fish among shallow bowls. Garnish with chopped dill or parsley, if desired, and enjoy.
READ THIS NEXT
SEE MORE »
Mandarin Orange Chocolate Almond Cake
The combination of warm chocolate and the coveted mandarin orange makes this a holiday classic perfect for an intimate dinner party. Almond flour along with hemp hearts deliver healthy fats and protein and keep the cake gluten free and moist, removing the need for any additional oil or butter in the batter. A tiny drizzle of olive oil poured over the mandarin-encrusted top and a pinch of salt bring out the sweet flavour of the mandarins. Mandarin top Zest mandarins and reserve 1 Tbsp (15 mL) zest for use in the recipe. Set mandarins aside, leaving them unpeeled. When cake is baked, trim mandarins by slicing off top and bottom to form a flat edge. Then placing mandarin on the edge with peel, slice into 3 equal wheels. Repeat for each mandarin. Now, gently remove peel, being careful to keep wheels intact, and arrange on top of the cake, filling in holes with smaller sections trimmed from a wheel.
Swiss Chard Rolls with Quinoa, Cranberry, and Sweet Potato
These Swiss chard bundles deliver scrumptious holiday flavours in nutritious fibre- and protein-packed parcels. Sweet potato, quinoa, and cranberries scented with thyme and rosemary make for a delicious and satisfying combination of flavours. Roll it up Place Swiss chard leaves in large bowl. Fill kettle with water and bring it to the boil. Pour boiling water over leaves and allow them to soften for about 2 to 3 minutes. With tongs, remove leaves to plate. Lay leaf out on flat surface, face down. Remove the thickest part of central stem by making a notch at the bottom of the leaf and removing it. Overlap remaining loose ends. Place about a heaping tablespoon of filling near the bottom of the leaf and roll it up, tucking in the sides as you go. Place bundles seam side down in Dutch oven.
Roasted Pork Tenderloin with Cinnamon, Cloves, and Allspice
There’s nothing like a roast to feed a crowd. These lean pork tenderloins will reign at the buffet table and will be equally enjoyed hot or cold. Simply prepared with a rub scented with the flavours of your favourite apple pie, the meat is roasted and rested to retain its juices before being laid out on peppery arugula leaves simply dressed in a classic vinaigrette. When is pork done? Has your pork ever come out dry? It could be all down to a number. In 2020, the US Department of Agriculture (USDA) updated its recommended internal temperature from the previously published 160 F (70 C) to 145 F (63 C) to allow for rest time. The new standard reflects a clearer distinction between temperature taken prior to rest time and after. During rest time, the internal temperature continues to rise, reaching the desired 160 F (70 C).
Fennel, Orange, and Savoy Cabbage Salad with Mint and Pomegranate
With citrus season upon us, what could be better than a classic fennel and orange salad? It’s light and refreshing, a perfect balance to heavier holiday meals, with a boost of vitamin C to boot. This version adds delicious crunchy cabbage and the bright juiciness of pomegranate. Perfect for sharing, this salad comes together quickly, and the flavour combination is sure to wow at any party you bring it to. Orange supreme To segment or “supreme” the orange, slice top and bottom off the orange so you have a flat surface to work with. With the flat edge on the cutting board, run your knife around the orange, removing skin in sections from top to bottom. Once all the skin is removed, hold the orange in your hand and carefully insert your knife along each section, cutting through to centre to remove each piece, avoiding the pithy sheath. When all the segments have been removed, squeeze what remains of the orange over bowl to extract all of the juice. If you’re not using segments immediately, keep them in the juice so they stay fresh and moist.