Halibut Roasted with Red Bell Peppers, Onions and Russet Potatoes
The firm flesh of halibut makes it the perfect choice for this dish, but feel free to substitute salmon, cod or any other thick fish. The bell peppers can be varied as well--exchange green for red or use a combination of red, green and yellow. You can also add rosemary, basil or even mint to the gremolata, a classic Italian seasoning of parsley, garlic and lemon zest. Accompany the dish with greens, such as spinach or chard.
Ingredients
  • 2 russet potatoes, (about 1 pound), scrubbed, halved lengthwise and cut into 1/2-inch spears
  • 2 tablespoons extra-virgin olive oil
  • 1 large red bell pepper, quartered, seeded and cut into eight 1/2-inch wedges
  • 1 large white onion, peeled and cut into 1/4-inch wedges
  • 1/2 teaspoon salt, divided
  • Freshly ground pepper, to taste
  • 2 tablespoons coarsely chopped fresh flat-leaf parsley
  • 2 teaspoons coarsely chopped lemon zest
  • 1 teaspoon dried oregano
  • 1 clove garlic, crushed
  • 1 1/2 pounds halibut fillet, (about 3/4 inch thick), skin removed, cut into 4 portions
  • Lemon wedges
Directions
1. Preheat oven to 400°F. Place potatoes in a large roasting pan or on a large rimmed baking sheet; drizzle with oil and turn to coat evenly. Add bell pepper and onion. Season with 1/4 teaspoon salt and pepper.
2. Roast the vegetables, turning the potatoes once or twice and moving the pepper and onion pieces around so they brown evenly, until the potatoes are starting to brown and are almost tender, about 35 minutes.
3. While the vegetables are roasting, finely chop parsley, lemon zest, oregano and garlic together to make gremolata. Season halibut with remaining 1/4 teaspoon salt and pepper, then sprinkle with 2 teaspoons gremolata.
4. Remove the pan from the oven. Increase oven temperature to 450°. Push the vegetables to the sides of the pan and place the halibut in the center. Spoon some of the onions and peppers over the halibut. Arrange the potatoes around the edges, turning the browned sides up.
5. Roast until the vegetables are browned and tender and the halibut is opaque in the center, 10 to 15 minutes more, depending on the thickness of the fish. Sprinkle the remaining gremolata on top. Arrange the halibut and vegetables on a platter or individual plates. Serve with lemon wedges.
Nutrition Information
Per serving
Calories: 363
Carbohydrates: 31g
Fat: 10g
Saturated Fat: 1g
Monounsaturated Fat: 5g
Protein: 39g
Cholesterol: 53mg
Dietary Fiber: 3g
Potassium: 1432mg
Sodium: 392mg
Nutrition Bonus: Vitamin C (190% daily value), Potassium (71% dv), Vitamin A (60% dv), Iron (15% dv).
SERVES: 4
PREP TIME: 20 minutes
TOTAL TIME: 60 minutes
LEVEL: Moderate
MEETS THESE GUIDELINES:
Low Sat Fat
Low Cholesterol
Low Sodium
High Potassium
Heart Healthy
Healthy Weight
RECIPE TIPS:
How to Skin a Fish Fillet
You can ask to have the skin removed from a piece of salmon or halibut fillet at the fish counter, but it is also easy to do it yourself. Place the fillet, skin-side down, on a cutting board. Use a thin sharp knife to cut between skin and flesh at the tip. Grasp the skin with your free hand and ease the knife carefully between skin and flesh, keeping the knife pointed slightly toward the skin, until skin is removed.
Seafood in the Oven
I have adapted the Canadian Department of Fisheries and Oceans guideline for cooking fish 10 minutes for every inch of thickness to my roasted fish dinners. First the vegetables are cooked at about 350°F until softened and slightly caramelized. They are pushed toward the edges of the roasting pan to make room for the fish and some of the vegetables are spooned over the top. The fish is then roasted at 450°F for another 10 minutes or so, depending on thickness. The roasted vegetables make a chunky sauce for the fish and are a vegetable side dish as well. --M.S.
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Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.