Bone Healthy Recipe: Halibut with Tomatoes & Capers

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

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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.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Italian
Servings 4 servings
Calories 212 kcal


  • 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


  • 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!


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.

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, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,