OVEN-POACHED HALIBUT PROVENCALE
cooking spray
1 cup dry white wine
6 (6 oz.) halibut steaks
6 cups tomatoes; diced
2 cups onion; finely chopped
4 teaspoons dried basil
4 teaspoons dried parsley flakes
2 tablespoons kalamata olives; minced
1 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon anchovy paste (optional)
1/8 teaspoon pepper
2 cloves garlic; minced
1/4 cup dry bread crumbs
1 tablespoon Parmesan cheese; grated
1 teaspoon olive oil
1. Preheat oven to 350 degrees.
2. Coat a 13" X 9" baking dish with cooking spray. Pour wine into dish and arrange halibut steaks in dish. Combine tomato and onion, basil, parsley flakes, kalamato olives, 1 tablespoon olive oil, salt, anchovy paste, pepper and garlic in a bowl; stir well and spoon over steaks. Bake for 35 minutes or until fish flakes easily when tested with a fork.
3. Combine bread crumbs, cheese and 1 teaspoon olive oil in a bowl; stir well. Sprinkle over tomato mixture and broil until crumbs are golden. Serve immediately.
* CHEF'S NOTE: This recipe uses a moderate oven temperature to accomplish the same results as stove-top poaching.
Yields 6 servings (Serving size = 5 oz. fish and 1 cup tomato mixture)
CALORIES: 305; PROTEIN: 39g; FAT: 9g; CARBS: 18g; SODIUM: 446mg; CHOL: 81mg; IRON: 3mg; FIBER: 4g. CALC: 139mg.
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