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.
- 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
- 2 oz finely chopped hazelnuts
- 2 tbsp freshly chopped parsley
- 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
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