Roasted Halibut with Tomatoes, Peppers, and Olives

Healthy Roasted Halibut with Tomatoes, Peppers, and Olives ~ it’s like putting a pan of Mediterranean sunshine on the dinner table, but it’s a lot more delicious.  Roasting is the best way to cook a firm white fish like halibut, it comes out tender, juicy, and so darned pretty!

This yummy meal is low in fat, carbs, and calories, but high in protein, and gluten free.  It’s easily adapted for Whole 30 and paleo diets, so basically no one’s left out.

Serve this healthy baked fish with some crusty bread and a nice white wine…you’ll be living large with very little effort.  This is the real life kind of meal you’d find in my kitchen if you happen to drop in on me on a random night. And did you know we’re supposed to be eating fish at least 2 times a week according to the American Heart Association?

Is halibut a healthy fish?

• Omgosh it’s one of the healthiest foods you can eat.  
• Halibut is a high quality protein, and rich in heart healthy omega-3s.
• Halibut is loaded with selenium, an important trace mineral and powerful antioxidant.
• It’s a delicious source of Phosphorus, Magnesium, Vitamin B12, and Vitamin B6.
• Because halibut is a low fat source of protein it’s ideal for weight loss diets.

Is halibut sustainable?

• Pacific halibut is rated thumbs up by Seafoodwatch.org, but Atlantic halibut is overfished and has bycatch issues.  Bycatch is when other fish are caught up unintentionally in fishing nets, etc.  You probably won’t find Atlantic halibut for sale in the US right now, but you should always read labels or ask your fish monger.
• My halibut is from Norway where the fish is farmed sustainably.
• You can substitute another firm white fish for the halibut, which does tend to be expensive.  Cod would be ideal.

Roasted halibut with sunny Mediterranean ingredients like tomatoes, peppers, and olives, is a great way to eat healthy and low carb all year long.  

It’s the middle of winter and yet I can always find red plum tomatoes in the produce section.  If you can’t, a good can of crushed tomatoes will do.  I love to buy American whenever I can, but when it comes to canned tomatoes, imported are the only way to go 🙂  My current fave brand?  Mutti.  

ingredients for this roasted halibut recipe

• halibut fillet ~ it’s $$$ so feel free to substitute.
• crushed tomatoes ~ I used fresh plum tomatoes that are pretty good year round, but you can use a good quality canned.
• garlic ~ gotta have it.
• wine ~ either white or red is ok.
• bell peppers ~ the more colors the merrier.
• olives ~ I love my pitted bright green Castelvetrano olives, but you could us inky kalamata if you prefer them.
• capers ~ don’t be afraid of them!
• fennel seeds ~ these little seeds burst with flavor when you bite down on them.
• lemon ~ I used Meyer lemons, because I’m in California and I can 😉
• parsley ~ substitute basil if you like.
• red onion ~ sliced wafer thin, and added raw at the last minute for some bite and some crunch.

What the heck are capers?

One of the most misunderstood foods on the planet, that’s what.

• Capers are little flower buds!
• They grow on a plant in the Mediterranean.
• They’re pickled and sold in little jars.  Why little jars?  Because their flavor is nice and strong, and a little goes a long way.
• Capers taste like a cross between a pickle and an olive, with a bright, briny lemony taste.
• See them in action in my Creamy Lemon Dill Salmon and my Tossed Salad Nicoise.

roasted halibut assembly

• spread the fresh tomato sauce into a baking dish
• top with the halibut fillet
• arrange sliced peppers around the fish
• scatter olives and capers around the fish
• dot the fish with butter and season with salt
• after roasting, scatter fresh parsley and thin sliced red onions on top of the fish
• drizzle with olive oil and fresh cracked pepper

The fish is done to flaky perfection in 40 minutes, the butter melts and caramelizes the top of the fish, the peppers soften and sweeten, the sauce deepens in flavor, and the olives, capers, and lemons make everything pop.  This is a great meal.

Serving suggestions for roasted halibut

This meal doesn’t need much to complete it, there’s plenty of vegetables built right in.

• When we’re feeling lazy we serve this with boxed couscous, easy peasy.  You could also do rice, quinoa, or lentils.
• Crusty bread is always great for mopping up that tomato sauce.
• Of course a big green salad always works.