RELATED: The Mediterranean Diet is the Best Overall Diet of 2021
One of my favorites is a halibut recipe from the Cooper Wellness Clinic that registered dietician Kathy Duran-Thal shared with me for a Get Healthy Texas story on CBS11. It's a beautiful, fragrant dish that can be done in no time.
Serve this with a fresh salad, some cauliflower or broccoli and you have a perfect Mediterranean dinner.
Halibut with Roasted Tomatoes and Balsamic Glaze
Ingredients
2- 5oz. halibut filets, you can also use tilapia or any other white fish
1 pint grape tomatoes cut in half
1 Tbsp olive oil
1/2 tsp Borsari seasoned salt (orange ginger) - you can totally eliminate, I do
1 tsp salt free seasoning - I like Mrs. Bragg's, Coopers recommends Paul Prudhomme's
1 tsp fresh or dried parsley
1 Tbsp balsamic glaze**
Fresh ground pepper to taste
6 fresh basil leaves, chopped
Basil leaves for garnish
Directions
Preheat oven to 425. Cover cookie sheet with heavy duty foil. Place halibut filets on one half of cookie sheet and the tomatoes on other half. Drizzle all ingredients with oil and sprinkle with seasonings. Place in preheated oven and cook for approximately 10 minutes or until fish flakes with a fork. Remove from oven add balsamic glaze and pepper. Mash tomatoes with potato masher or fork. Stir in basil. Place halibut on serving platter, top with tomato mixture. Garnish with basil.
Balsamic Glaze - this is a great make-ahead item to use over tomatoes, asparagus or salads.
** Place 1 cup of balsamic vinegar in a sauce pan and heat over medium heat until reduced to 1/4 cup. Store in airtight container until ready to use.
Cooper Wellness Nutritional Analysis
Calories 265 Cholesterol 10mg
Fat 10g Sodium 402 mg
Saturated Fat 1g Carbohydrate 10g
Protein 31 g Sugars 7g
Exchange: 5 protein (P), 11/2 fat (F), 1 vegetable (V)
One of my favorites is a halibut recipe from the Cooper Wellness Clinic that registered dietician Kathy Duran-Thal shared with me for a Get Healthy Texas story on CBS11. It's a beautiful, fragrant dish that can be done in no time.
Serve this with a fresh salad, some cauliflower or broccoli and you have a perfect Mediterranean dinner.
Halibut with Roasted Tomatoes and Balsamic Glaze
Ingredients
2- 5oz. halibut filets, you can also use tilapia or any other white fish
1 pint grape tomatoes cut in half
1 Tbsp olive oil
1/2 tsp Borsari seasoned salt (orange ginger) - you can totally eliminate, I do
1 tsp salt free seasoning - I like Mrs. Bragg's, Coopers recommends Paul Prudhomme's
1 tsp fresh or dried parsley
1 Tbsp balsamic glaze**
Fresh ground pepper to taste
6 fresh basil leaves, chopped
Basil leaves for garnish
Directions
Preheat oven to 425. Cover cookie sheet with heavy duty foil. Place halibut filets on one half of cookie sheet and the tomatoes on other half. Drizzle all ingredients with oil and sprinkle with seasonings. Place in preheated oven and cook for approximately 10 minutes or until fish flakes with a fork. Remove from oven add balsamic glaze and pepper. Mash tomatoes with potato masher or fork. Stir in basil. Place halibut on serving platter, top with tomato mixture. Garnish with basil.
Balsamic Glaze - this is a great make-ahead item to use over tomatoes, asparagus or salads.
** Place 1 cup of balsamic vinegar in a sauce pan and heat over medium heat until reduced to 1/4 cup. Store in airtight container until ready to use.
Cooper Wellness Nutritional Analysis
Calories 265 Cholesterol 10mg
Fat 10g Sodium 402 mg
Saturated Fat 1g Carbohydrate 10g
Protein 31 g Sugars 7g
Exchange: 5 protein (P), 11/2 fat (F), 1 vegetable (V)
*photos courtesy of Unsplash/Ulvi Safari
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