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Halibut - Mediterranean Style

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“Dried Italian seasonings are readily available, from most supermarkets, already premixed. This high protein recipe is wonderful with fresh arugula or spinach salad and rice or sauteed new potatoes. For more servings, increase the recipe, accordingly. This recipe goes well with other white fish, such as haddock, cod, scrod, catfish, etc. A bottle of Chianti to aid digestion would not go amiss.”

Ingredients Nutrition


  1. Sprinkle both sides of fish with salt and pepper.
  2. Heat oil in a large, non-stick frying pan and set over medium-high heat.
  3. Add fish and cook until lightly golden, from 2 to 3 minutes per side.
  4. Remove to a plate.
  5. (If using fillets, remove skin, if you wish.) Cover with foil to keep warm.
  6. Add wine to pan, then stir in Italian seasoning.
  7. Boil, stirring occasionally over medium-high heat, until wine is reduced by half, from 1 to 2 minutes.
  8. Stir in tomatoes and capers.
  9. Return fish and any accumulated juices to pan.
  10. Cover and reduce heat to medium-low.
  11. 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.
  12. Place fish on dinner plates and spoon sauce overtop.

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