I’m here to admit, I had a huge phobia about cooking fish. It’s intimidating right? I feared over cooking it, undercooking it or ending up with a disgusting gelatinous mess. But…the health benefits of fish far outweighed my fear so I got over myself and started experimenting cooking it without my trusty Treager. Eeeeek!
What are omega-3 fatty acids, and why are they good for your heart?
- Omega-3s are a type of unsaturated fatty acid that have been shown to help reduce inflammation in the body.
- They may help decrease triglycerides, lower blood pressure slightly, and reduce blood clotting. They may decrease your risk of stroke or heart attack.
- 2 servings a week (for adults) of fish are recommended to get this healthy benefit.
Halibut is a meatier, less “fishy” tasting option that I’ve been adding to my family weekly menu for a few months now. (The hubs aka Mr. Picky hasn’t complained yet so maybe I’m onto something!) You all know I looooooove to cook in bulk but I generally steer clear from making too much halibut in advance because isn’t doesn’t keep well in the fridge. Remember that gelatinous stuff I talked about earlier ??…gag! Fortunately the prep for this recipe is super easy so your delicious halibut meal can be whipped up in less that 25 minutes.
Healthy Halibut with Olives & Lemon
- Yield: Serves 4
- Prep Time: 15 Minutes
- Cook Time:
- Total Time: 35 Minutes
- 1 lb. of fresh halibut (quick tip – to account for shrinkage while cooking, I generally purchase a little over the amount I want my final measurement I want.)
- 1/2 cup Large pitted mixed olives
- 1/4 cup Marinated Red peppers
- White cooking wine (I used chardonnay but you can use Sauvignon Blanc)
- 1 Tsp Capers
- A pinch or two red peppers flakes
- 1 Tbsp Olive Oil
- Zest from one lemon
- Flat leaf parsley for garnish
- Heat oven to 400 degrees F
- Place the fish in a small baking dish or roasting pan. Break open your wine and add enough to reach 1/4 of the way up the sides of the FISH (not to be confused with 1/4 way up the sides of the pan.) Scatter the olives, capers, and lemon zest on and around the fish. Drizzle with oil and season with 1/2 teaspoon salt, 1/4 teaspoon pepper, and red pepper flakes.
- Bake roughly 20 minutes or until the fish is cooked through and flakes easily with a fork. Remove from oven and garnish with parsley (I obvi forgot the parsley in the photo! Mom Brain!)
- Serve up with some healthy additions like asparagus and garlic potatoes according to your personal macros.
Nutritional Value/Macro count – Fish only
Calories – 217
Carbs – 1g
Protein –23 g
Fat – 8g
If you are logging this recipe into MyFitnessPal, I have entered the entire recipe already for our convenience. You can find it by searching "Nicole Darabi’s Healthy Halibut with Olives & Lemon".
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