Description
Craving a healthy, vibrant meal that brings bold Mediterranean-inspired flavors to your table? The Tomato-Poached Halibut, with 2 glowing reviews, is your answer! This dish features tender halibut fillets gently poached in a zesty tomato sauce with poblano peppers, onions, green olives, and a fresh cilantro finish
Ingredients
To make Tomato-Poached Halibut for 4 servings, you’ll need these key ingredients. Each one adds a layer of flavor or texture to this wholesome dish:
- Olive Oil (1 tbsp): Used for sautéing, providing a Mediterranean base.
- Poblano Peppers (2, finely chopped): Add mild heat and depth.
- Onion (1 small, finely chopped): Brings sweet, savory flavor.
- Fire-Roasted Diced Tomatoes (1 can, 14½ oz, undrained): Provides smoky, tangy richness.
- No-Salt-Added Diced Tomatoes (1 can, 14½ oz, undrained): Adds fresh tomato flavor without extra sodium.
- Chopped Pitted Green Olives (¼ cup): Contribute briny, savory notes.
- Garlic Cloves (3, minced): Add aromatic depth.
- Pepper (¼ tsp): Offers a mild kick.
- Salt (â…› tsp): Enhances overall flavor.
- Halibut Fillets (4, 4 oz each): Tender, flaky white fish.
- Chopped Fresh Cilantro (â…“ cup): Brings a fresh, herbaceous finish.
- Lemon Wedges (4): Add bright, citrusy zest.
- Crusty Whole Grain Bread (optional): Perfect for soaking up the sauce.
Substitutions and Variations:
- Halibut: Swap with cod, tilapia, mahi-mahi, or shrimp (adjust cooking time).
- Poblano Peppers: Use green bell peppers for less heat or jalapeños for more spice.
- Tomatoes: Replace with fresh diced tomatoes (about 3 cups) or one type of canned tomatoes.
- Green Olives: Substitute with black olives, capers, or skip for a milder flavor.
- Cilantro: Use parsley or basil for a different herbaceous note.
- Add-Ons: Include spinach, zucchini, or white beans for extra texture.
- Gluten-Free: The recipe is naturally gluten-free; ensure bread (if used) is gluten-free (check labels).
- Low-Carb: Skip the bread or serve with cauliflower rice.
Why These Ingredients Matter: The halibut provides lean protein, while the tomatoes and olives create a tangy, savory sauce. The poblano peppers and garlic add depth, and the cilantro and lemon bring freshness, making this a balanced, nutrient-rich meal perfect for healthy eating.
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Instructions
Step 1: Cook the Vegetables
- In a large nonstick skillet, heat 1 tbsp olive oil over medium-high heat.
- Add 2 finely chopped poblano peppers and 1 small finely chopped onion.
- Cook, stirring, for 4–6 minutes until tender.
Tip: Chop peppers and onion finely for even cooking, and stir frequently to prevent burning.
Step 2: Make the Tomato Sauce
- Stir in 1 can (14½ oz) fire-roasted diced tomatoes (undrained), 1 can (14½ oz) no-salt-added diced tomatoes (undrained), ¼ cup chopped pitted green olives, 3 minced garlic cloves, ¼ tsp pepper, and ⅛ tsp salt.
- Bring to a boil, then reduce heat to maintain a gentle simmer.
Tip: Stir well to combine, and adjust heat to a low simmer to avoid over-reducing the sauce.
Step 3: Poach the Halibut
- Add 4 halibut fillets (4 oz each) to the skillet, nestling them into the sauce.
- Cook, covered, for 8–10 minutes, until the fish just begins to flake easily with a fork (internal temperature of 145°F).
Tip: Place fillets evenly in the sauce, and check doneness by gently flaking the thickest part with a fork.
Step 4: Finish and Serve
- Sprinkle the dish with â…“ cup chopped fresh cilantro.
- Serve hot with 4 lemon wedges and optional crusty whole grain bread.
Tip: Serve immediately to enjoy the tender fish and vibrant sauce at their best.