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2 180- to 250-g steaks or fillets of halibut
generous pinch salt
generous pinch freshly ground black pepper
1 tbsp olive oil
1/2 cup dry white wine
1/2 tsp dried Italian seasoning
1 large plum tomato
2 tsp capers, drained and rinsed
Sprinkle both sides of fish with salt and pepper. Heat oil in a large, non-stick frying pan set over medium-high heat. Add fish and cook until lightly golden, from 2 to 3 minutes per side. Remove to a plate. If using fillets, remove skin, if you wish. Cover with foil to keep warm.
Add wine to pan, then stir in Italian seasoning. Boil, stirring occasionally over medium-high heat, until wine is reduced by half, from 1 to 2 minutes. Stir in tomatoes and capers. Return fish and any accumulated juices to pan. Cover and reduce heat to medium-low. Continue to cook, turning fish halfway through, until firm to the touch and a knife tip inserted into thickest part of fish comes out warm, from 7 to 10 minutes. Place fish on dinner plates and spoon sauce overtop. Great with a fresh arugula or spinach salad and rice or sautéed new potatoes.
Calories 288, Protein 36.2g, Carbohydrates 4.1g, Fat 10.9g, Fibre 1.1g, Sodium 186mg.
With some help from white wine, a jar of capers and dried Italian seasoning, you'll swear your fish just cruised in from a week on the Italian Riviera.