Halibut with tomato basil salsa

Dietician's Tip

Like cod, flounder and perch, halibut is a lean fish, with less than 1.5% fat by weight.

Ingredients

  • 2 tomatoes, diced (about 1 1/2 cups)
  • 2 tablespoons fresh basil, chopped
  • 1 teaspoon fresh oregano, chopped
  • 1 tablespoon minced garlic
  • 2 teaspoons extra-virgin olive oil
  • 4 halibut fillets, each 4 ounces

Directions

Heat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 140
Total carbohydrate: 4 g
Cholesterol: 55 mg
Dietary fiber: 1 g
Monounsaturated fat: 2 g
Protein: 22 g
Saturated fat: 1 g
Serving size: 1 fillet
Sodium: 84 mg
Total fat: 4 g

DASH Eating Plan Servings

Meats, poultry and fish: 3
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Vegetables: 1

Last Updated Feb 18, 2020


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