This easy-to-prepare meal is a valuable addition to any busy cook’s culinary repertoire. The added bonus—it’s chock full of healthy omega-3 fatty acids and antioxidant-rich veggies!
Mediterranean-Style Halibut
Ingredients
- 1/4 tsp (1 mL) unsalted butter
- 1 bunch fresh spinach
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1 medium onion, finely chopped
- 2 celery stalks, finely chopped
- 3 small carrots, finely sliced
- 3 green onions, chopped
- 1/3 cup (80 mL) chopped fresh parsley
- 1 cup (250 mL) tomato sauce, unsalted
- 2 garlic cloves, minced
- 1 Tbsp (15 mL) chopped fresh basil (or 3/4 tsp/4 mL dried)
- 1/2 tsp (2 mL) freshly ground black pepper
- Pinch of red pepper flakes
- 4 - 5 oz (150 g) halibut steaks
- Lemon wedges to serve (optional)
Nutrition
Per serving:
- calories302
- protein34g
- fat11g
- saturated fat5g
- trans fat0g
- carbohydrates18g
- sugars8g
- fibre5g
- sodium199mg
Directions
01
Preheat oven to 350 F (180 C).
02
Lightly butter a medium-sized 13 x 9 in (33 x 23 cm) baking dish. Discard stems and any bruised or yellowed leaves from spinach. Wash spinach thoroughly in several changes of cold water to remove grit. Pat dry and chop well.
03
Heat oil in large skillet over medium heat. Add onion and sauteu0301 until soft. Add celery, carrots, and green onions, and sauteu0301 until glazed. Add spinach, parsley, tomato sauce, garlic, and seasonings. Cover, reduce heat, and simmer for 15 minutes.
04
Spoon half the mixture into prepared baking dish. Arrange halibut over vegetables and top with remaining half of mixture. Cover and bake for 45 minutes or until halibut flakes with a fork. Serve immediately with lemon wedges.
READ THIS NEXT
SEE MORE »
Farro, Lentil, and Vegetable Soup
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.