Halibut alla Puttanesca
|This is a quick, easy to prepare, one dish recipe that is a great week night go-to supper. Puttanesca sauce traditionally contains tomatoes, garlic, capers, hot pepper and sometimes anchovies. This variation is cooked in the pan with the fish. Serve with whole wheat couscous or brown rice to soak up the sauce and steamed broccoli for an easy dinner.
1 pound halibut fillet, cup into four equal pieces
1 14-ounce can diced tomatoes, preferably roasted
¼ cup Kalamata or other brined, pitted olives, coarsely chopped
2 tablespoons nonpareil capers
1 tablespoon fresh lemon juice or red wine vinegar
½ teaspoon hot pepper flakes
1 clove garlic, finely minced
½ cup chopped Italian parsley, plus extra for garnish
¼ cup fine whole wheat bread crumbs
Preheat the oven to 350° F. Spray a 12-13 inch long or oval baking dish with cooking spray. Combine tomatoes, minced garlic, olives, capers, lemon juice or vinegar, and parsley and pour into the prepared dish. Place the fish fillets on top of the sauce and sprinkle each piece with ¼ of the bread crumbs. Lightly spray the top of each piece of fish with cooking spray. Bake in the oven, uncovered, for 20 minutes. Sauce will be bubbling and fish will be opaque white and firm all the way through. Serve hot.
Any firm, white fleshed fish can be substituted for the halibut. Try this recipe with swordfish, sea bass, or cod, or even fillets of tilapia or sole.
Nutritional Information per Serving (1/4 of recipe): Calories = 220 (45 from fat); Total fat = 5g (.7g Sat); Cholesterol = 46mg; Sodium = 342mg; Total Carbohydrates = 10.6g (2.2g Fiber, 3.2g Sugars); Protein = 32.5g; 35% RDA of Vitamin A, 42% RDA of Vitamin C, 11% RDA Calcium, 15% RDA Iron.