Health Information Library

Halibut with tomato basil salsa

February 18, 2020

Recipe

Top baked halibut with tomato basil salsa for a flavor boost.

Serves 4

Like cod, flounder and perch, halibut is a lean fish, with less than 1.5% fat by weight.

Heat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

2 tomatoes, diced (about 1 1/2 cups)
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products 3 Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 3 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 140 Calories 4 g Total carbohydrate 55 mg Cholesterol 1 g Dietary fiber 2 g Monounsaturated fat Potassium 22 g Protein 1 g Saturated fat 1 fillet Serving size 84 mg Sodium 4 g Total fat