Halibut Catalan
Around the Mediterranean they love to cook white fish in thick sauces, highly flavoured with tomatoes, onion and garlic. Halibut lends itself well to this particular combination of flavours.
Ingredients
- 6 tbsp olive oil
- Juice of 1 lemon
- Salt and freshly ground black pepper
- 4 slices filleted halibut or halibut steaks
- 1 small onion peeled and finely chopped
- 1 garlic clove crushed with 1/2 tsp salt
- 1 tbsp flour
- 1/2 lb tomatoes skinned, seeded and chopped
- 1 tbsp tomato puree
- 1/2 pint dry white wine
to finish:
- 2 oz finely chopped hazelnuts
- 2 tbsp freshly chopped parsley
Instructions
- Mix together 4 spoons of the oil, the lemon juice, and salt and pepper to taste. Leave the halibut to soak in this marinade for 1 to 2 hours before cooking, basting and turning occasionally.
- Heat the remaining oil in a deep flameproof casserole. Add the onion and garlic and fry gently until golden. Stir in the flour, tomatoes, tomato puree and white wine. Slowly bring to the boil, stirring constantly.
- Add the marinated halibut, coating the fish with the sauce, and cover with a lid or foil.
- Transfer to a moderate oven (180°C/350°F or Gas Mark 4) and bake for about 20 minutes or until the fish is tender and will flake easily with a fork.
- Remove from the oven and top with the chopped hazelnuts and parsley. Serve immediately with creamed potatoes.
Calories: 364 kcal
Carbohydrates: 13 g
Protein: 4 g
Fat: 30g
Saturated Fat: 3 g
Cholesterol: 1 mg
Sodium: 11 mg
Potassium: 292 mg
Fiber: 4 g
Sugar: 5 g
Vitamin A: 668 IU
Vitamin C: 28 mg
Calcium: 50 mg
Iron: 2 mg