Mayo Clinic Health Library

Recipe: Halibut with tomato basil salsa

Updated: 03-01-2008

Dietitian's tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.

Ingredients

Serves: 4

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
  • Calories: 160
  • Total carbohydrate: 3 g
  • Cholesterol: 36 mg
  • Dietary fiber: 1 g
  • Monounsaturated fat: 3 g
  • Protein: 24 g
  • Saturated fat: 1 g
  • Sodium: 65 mg
  • Total fat: 5 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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