Pacific halibut with olives and tomatoes

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Makes 4 servings.

Ingredients

2 tablespoons olive oil, divided

2 cloves garlic, crushed

2 large onions, chopped

1 medium green bell pepper, chopped

20 large black olives, pitted

1 can (14 ounces) plum tomatoes, chopped

4 halibut fillets, 4 ounces each (any dense white fish will do)

1/2 teaspoon Italian seasoning

Salt and pepper to taste

1 tablespoon chopped fresh parsley, plus more for garnish

Directions

  • Preheat oven to 375 degrees.
  • In medium skillet, heat 1 tablespoon olive oil.
  • Sauté garlic, onion and pepper until softened.
  • Add olives and tomatoes, and simmer for about 5 minutes. Set aside.
  • Gently wash fish and pat dry.
  • Season with Italian seasoning, salt and pepper on both sides.
  • Heat remaining olive oil in large skillet over high heat.
  • Cook fish for about 3 to 4 minutes on each side. When turning fish, take care to keep each fillet in one piece.
  • Place fish in baking dish and cover with the sauce.
  • Sprinkle parsley on top.
  • Bake for about 10 to 20 minutes, until fish is cooked through.
  • Garnish with chopped parsley, and serve over a bed of brown or wild rice.

Nutrition information

Serving size: 1/4 of recipe. Amount per serving: 270 calories, 12g total fat (trace saturated fat), 14g carbohydrates, 26g protein, 3g dietary fiber, 470mg sodium.

Source: American Institute for Cancer Research

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