5.0 from 3 votes
Baked Halibut with Tomato Caper Sauce
This baked halibut is cooked until tender and served with a tomato caper sauce. Prepare the sauce ahead of time for a quick and easy dinner!
Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 2 people
Calories: 292 kcal
Course:
Main Course
Cuisine:
American
Ingredients
Tomato Caper Sauce:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 garlic cloves, finely diced
- 1 tablespoon capers or use diced Kalamata olives
- 14 ounce can diced tomatoes or 1 lb fresh tomatoes, cored + diced
- ½ teaspoon fresh thyme, removed from stems ¼ tsp dried thyme
Halibut:
- 1 tablespoon olive oil, divided
- 8 ounces halibut (2 fillets) Or swap cod (or another dense white fish)
- ⅛ teaspoon sea salt
- ¼ lemon (4 thin slices)
Instructions
Tomato Caper Sauce:
- Add oil to a heavy saucepan over medium heat. Add diced onions and cook 3-5 minutes, or until the onions are tender.Add garlic and capers. Cook 1-2 more minutes, or until garlic is fragrant.
- Add tomatoes, salt, and thyme. Lower heat to medium-low, and simmer for about 10 minutes or until the sauce is thickened. (If your tomatoes are especially juicy, they may take a few minutes longer to cook.)Cover sauce to keep warm.Optionally, prepare the sauce up to 3-4 days ahead of time, and rewarm before serving.
Cup of Yum
Baked Halibut:
- Preheat oven to 450°F.Brush an oven-safe pan with half the oil. Alternatively, use a baking sheet or casserole dish.Set the fish in the pan. Drizzle remaining oil over fish and sprinkle with salt. Cover the fish in lemon slices.
- Cover pan with foil, and bake 8 minutes per 1" thickness. The fish is done when tender and easily pierced by a fork.Note that thinner fillets of fish will cook more quickly, so take care to note the thickness of the fillets.
- Serve the halibut right away along with the tomato caper sauce.Any extra sauce can be used to top side dishes (such as rice, pasta, or cauliflower rice).
Nutrition Information
Calories
292kcal
(15%)
Carbohydrates
16g
(5%)
Protein
24g
(48%)
Fat
16g
(25%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
11g
Cholesterol
56mg
(19%)
Sodium
620mg
(26%)
Potassium
982mg
(28%)
Fiber
4g
(16%)
Sugar
7g
(14%)
Vitamin A
342IU
(7%)
Vitamin C
32mg
(36%)
Calcium
95mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 292
% Daily Value*
| Calories | 292kcal | 15% |
| Carbohydrates | 16g | 5% |
| Protein | 24g | 48% |
| Fat | 16g | 25% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 56mg | 19% |
| Sodium | 620mg | 26% |
| Potassium | 982mg | 21% |
| Fiber | 4g | 16% |
| Sugar | 7g | 14% |
| Vitamin A | 342IU | 7% |
| Vitamin C | 32mg | 36% |
| Calcium | 95mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.