Bone Healthy Recipe: Halibut with Tomatoes & Capers

Published: July 18, 2014
Updated: March 14, 2019

Packed with bone building vitamins and minerals

Halibut is a lean fish known for its mild flavor profile. With that in mind, this recipe pairs it with tomatoes and capers, which are more powerful in taste, to create a complimentary dish. Capers are a storehouse of vitamins like vitamin A, vitamin K, niacin and riboflavin. The mighty tomato boasts antioxidant properties such as folic acid, beta-carotene, and lutein. 

algaecal free healthy recipe

photo by finecooking.com


Packed with bone building vitamins and minerals

Halibut with Tomatoes & Capers

This dish is packed full of beneficial nutrients and antioxidants for your overall health and bone health.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine Italian
Servings 4 servings
Calories 212 kcal

Ingredients
  

  • 1 tbsp olive oil cold-pressed extra virgin
  • 1 yellow onion organic, chopped
  • 2 cloves garlic organic, minced
  • 2 cups tomatoes organic, diced
  • 1 tbsp capers
  • 4 halibut fillets oceanwise
  • salt to taste
  • pepper to taste

Instructions
 

  • Preheat the oven to 350°F.
  • Heat the olive oil in a large skillet over medium heat.
  • Add the onion and cook, stirring occasionally, until it is soft and translucent, about 5 minutes.
  • Add the garlic and cook for 2 minutes more.
  • Add the tomatoes and capers, season with salt and pepper and cook for 5 more minutes.
  • Spoon a few tablespoons of sauce into a baking dish.
  • Season the halibut fillets with salt and pepper and place them in a baking dish.
  • Pour the rest of the sauce over the fish and bake until the fish is just cooked through, about 12 to 15 minutes, depending on the thickness of the fish.
  • Enjoy!

Nutrition

Calories: 212kcalCarbohydrates: 6gProtein: 32gFat: 5gSaturated Fat: 1gCholesterol: 83mgSodium: 180mgPotassium: 956mgFiber: 1gSugar: 3gVitamin A: 735IUVitamin C: 12.7mgCalcium: 28mgIron: 0.5mg
Keyword capers, fish, tomato, vegetarian
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This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,