Lemon-Caper Braised Halibut

Name: Lemon-Caper Braised Halibut
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 2
Cuisine: Global
Ingredients: 946 milliliters baby spinach; 2 Tbsps capers, drained and rinsed; 355 milliliters cherry tomatoes cut in half; 2 Tbsps chopped fresh flat-leaf parsley; 283 grams halibut fillets (about each); 2 Tbsps fresh lemon juice; 2 slices whole-grain bread or 2 chunks whole-grain baguette; 1 teaspoon olive oil; 2 servings Salt and black pepper

You can never have too many main course recipes, so give Lemon-Caper Braised Halibut a try. One serving contains 256 calories, 33g of protein, and 5g of fat. This recipe covers 39% of your daily requirements of vitamins and minerals. This recipe serves 2. It is a good option if you're following a dairy free and pescatarian diet. Head to the store and pick up halibut fillets, flat-leaf parsley, cherry tomatoes, and a few other things to make it today. To use up the lemon juice you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing From preparation to the plate, this recipe takes approximately 45 minutes.

Instructions

Season the halibut with salt and pepper. Coat a medium nonstick skillet with cooking spray; place over medium-high heat.

Ingredients you will need

Salt And Pepper

Cooking Spray

Halibut

Equipment you will use

Frying Pan

Add the fish; cook for 5 minutes per side, until cooked through.

Ingredients you will need

Fish

Transfer to a platter and cover to keep warm.

Reduce the heat to low.

Add the oil, tomatoes, capers, and lemon juice; cook for 1 minute, stirring. Arrange the spinach on 2 serving plates; top with the fish. Spoon the sauce over the halibut and garnish with the parsley.

Ingredients you will need

Lemon Juice

Tomato

Halibut

Parsley

Spinach

Capers

Sauce

Fish

Cooking Oil

Serve with the bread.

Ingredients you will need

Bread

Taste

Book, using the USDA Nutrition Database

The 5-Factor World Diet by Harley Pasternak, M.Sc. and Laura Moser. Copyright © 2010 by Harley Pasternak, M.Sc. and Laura Moser. Published by Ballantine Books. All Right Reserved.Harley Pasternak, M.Sc., has appeared on The Oprah Winfrey Show, The Tyra Banks Show, Access Hollywood, Extra, VH1, E!, and many times on the Today Show. He holds a Masters of Science in exercise physiology and nutritional sciences and an honors degree in kinesiology. He is also certified by the American College of Sports Medicine and the Canadian Society of Exercise Physiology. He lives in Los Angeles, California.

Equipment

Frying Pan

Ingredients

Servings:

946milliliters

baby spinach 2Tbsps

capers, drained and rinsed 355milliliters

cherry tomatoes cut in half 2Tbsps

chopped fresh flat-leaf parsley 283grams

halibut fillets (about each)2Tbsps

fresh lemon juice 2slices

whole-grain bread or 2 chunks whole-grain baguette 1teaspoon

olive oil 2servings

Salt and black pepper

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Halibut. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Menage a Trois Limelight Pinot Grigio. It has 4.5 out of 5 stars and a bottle costs about 11 dollars.