Mediterranean-style halibut

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5 min


2 serving

* PLUS Cooking time: 12 minutes


  • 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.

Nutrition (per serving)

  • Calories
  • 288,
  • Protein
  • 36.2 g,
  • Carbohydrates
  • 4.1 g,
  • Fat
  • 10.9 g,
  • Fibre
  • 1.1 g,
  • Sodium
  • 186 mg.

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.