• Serves
    4
  • 128
    Calories

Dietician's Tip: Like cod, flounder and perch, halibut is a lean fish, with less than 2.5 percent fat by weight.

Ingredients

  • 2 tomatoes, diced
  • 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

Directions

Preheat 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.

Nutritional analysis per serving

Serving size: 1 fillet

  • Calories 128
  • Cholesterol 55 mg
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 81 mg
  • Total carbohydrate 3 g
  • Dietary fiber 1 g
  • Protein 22 g
  • Serving size 1 fillet
  • Total fat 4 g
  • Meats, poultry and fish 3
  • Vegetables 1
  • Protein and dairy 1
  • Vegetables 1
  • Meat and meat substitutes 2
  • Nonstarchy vegetables 1
Last Updated: 05-15-2014
RCP-20049671
content provided by mayoclinic.com
© 1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.