Halibut with Herbs & Capers

Spring 2003, The EatingWell Diabetes Cookbook (2005)

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A vibrant herb paste brings robust flavor to a delicate fish.

"Such a great dish and easy to make the sauce. And the best thing is that you can use the sauce for other light meats such as chicken -- you may get away with it for beef such as a steak. Or even a burger. I am surprised that no one has...
Halibut with Herbs & Capers


  • 1/4 cup chopped onion
  • 1/4 cup fresh parsley leaves
  • 1 tablespoon fresh cilantro leaves
  • 2 teaspoons freshly grated lemon zest
  • 1 tablespoon lemon juice, juice
  • 1 tablespoon chopped pitted green olives
  • 2 teaspoons drained capers, rinsed
  • 1 clove garlic, minced
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons extra-virgin olive oil
  • 1 1-pound halibut fillet, cut into 4 portions


  1. Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic and pepper in a food processor; pulse several times to chop. Add oil and process, scraping down the sides several times, until a pesto-like paste forms. Pat halibut with the herb paste. Cover and refrigerate for 30 minutes.
  2. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. Serve immediately.


Per serving: 199 calories; 10 g fat (1 g sat, 6 g mono); 36 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 125 mg sodium; 557 mg potassium.

Nutrition Bonus: Selenium (60% daily value), Vitamin C (15% dv).

Exchanges: 3 very lean meat, 2 fat (mono)

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