Mediterranean Diet Halibut Recipes

Steps:

• For the fish: Place an oven rack in the center of the oven. Preheat the oven to 450 degrees F. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.
• Season the halibut on both sides with the salt and pepper. Place on the baking sheet and drizzle with oil. Bake until the fish is cooked through and the flesh flakes easily with a fork, 10 to 15 minutes. Set aside to cool completely, about 20 minutes.
• For the bread: Preheat a grill pan or a large nonstick skillet over medium-high heat. Remove some of the dough from the top half of the bread. Brush the cut-sides of the bread with olive oil. Grill the bread until golden, 1 to 2 minutes, and rub the cooked surface with the cut side of the garlic.
• For the filling: In a medium bowl, combine the mayonnaise, sun-dried tomatoes, basil, parsley, capers, lemon zest, salt, and pepper.
• Using a fork, flake the cooked fish and add to the filling. Mix until incorporated. Place the filling on the bottom half of the bread. Top with arugula. Add the top half of the bread and cut into 4 equal-sized sandwiches.

Steps:

• Sprinkle both sides of fish with salt and pepper.
• Heat oil in a large, non-stick frying pan and 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.

Steps:

• Heat oven to 450°F.
• Drizzle 2 Tbsp. dressing over fish in shallow baking dish.
• Bake 15 min. or until fish flakes easily with fork. Meanwhile, cook mushrooms in remaining dressing in medium skillet 3 to 4 min. or until mushrooms are tender, stirring occasionally. Add water; bring to boil. Stir in rice and peas; cover. Simmer 5 min. Remove from heat; let stand 5 min.
• Spoon rice mixture onto serving plates; top with fish.

Steps:

• Preheat oven to 350°F. Arrange half of the tomato slices on bottom of 9-inch square baking dish; top with fish, onions and remaining tomatoes. Drizzle with dressing; sprinkle with capers.
• Bake 20 to 25 min. or until fish flakes easily with fork.
• Spoon rice onto serving platter. Top with the fish, vegetables and cooking juices.

Steps:

• Preheat oven to 350°F.
• Arrange half of the tomato slices on bottom of 9 inch square baking dish.
• Top with fish, onions and remaining tomatoes.
• Drizzle with dressing.
• Sprinkle with capers.