Instead of using oil, cook proteins like fish in tomatoes seasoned with herbs and aromatics. This technique cuts calories and fat while making halibut taste fresh and flavorful.
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Ingredients
-
Two 12-oz. packages cherry or grape tomatoes
- 3
cloves garlic, thinly sliced
- 1
bulb fennel, thinly sliced, plus 2 tbsp. fennel fronds, finely chopped, for serving
- 1
shallot, thinly sliced
- 1/4 cup
basil sprigs, leaves and stems separated
- 4 Tbsp.
olive oil, divided, plus more for drizzling
-
Kosher salt
- 1/2 cup
dry white wine
-
Four 5-oz. fillets halibut
- 1 tsp.
lemon zest
- 1 Tbsp.
capers, roughly chopped
-
- Step 1In large skillet, combine tomatoes, garlic, sliced fennel, shallot, basil stems, 1 tablespoon oil, and 1/2 teaspoon salt. Add wine and cook until it starts to bubble. Reduce heat and simmer, covered, stirring occasionally, until tomatoes just start to soften, 7 to 8 minutes. Using fork, smash tomatoes, then simmer uncovered, stirring occasionally, until vegetables are tender and sauce is thickened, 15 to 20 minutes.
- Step 2Season halibut with 1/2 teaspoon salt and nestle into tomato mixture. Continue to simmer, covered, until halibut is opaque throughout, 7 to 8 minutes. Discard basil stems.
- Step 3Meanwhile, finely chop basil leaves and transfer to small bowl. Fold in lemon zest, fennel fronds, capers, and remaining 3 tablespoons oil.
- Step 4Transfer halibut and tomatoes to shallow bowls and top with caper mixture. Drizzle with additional oil if desired.
SALT SMARTS: Our Test Kitchen uses Diamond Crystal kosher salt, which has lighter flakes than other brands. For Morton, use about half as much.
NUTRITIONAL INFORMATION (per serving): About 312 calories, 16 g fat (2.5 g saturated), 69 mg cholesterol, 470 mg sodium, 14 g carbohydrates, 4 g fiber, 7.5 g sugar (0 g added sugar), 29 g protein
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