Whether you wish to incorporate more healthy meals into your diet or you just want to put food on the table quickly, this Mediterranean Baked Halibut is the perfect recipe. In 20 minutes, dinner will be ready, and you’ll be effortlessly putting nutrients in your body.
Why Halibut?
Any type of white fish fillets like tilapia, cod, and sea bass will work wonderfully with the sauce of this recipe. We chose halibut for its sweet-tasting, flaky, and firm but tender attributes. Its price point is also between the affordable tilapia or cod and the expensive sea bass. Halibut is also a source of selenium which helps fight chronic inflammation and omega-3 fatty acids that contribute to liver function.
How Healthy is the Recipe?
With fish as the star of this Mediterranean baked halibut, you will be consuming high-quality protein that is advantageous to your body’s metabolic process. There will also be veggies in this recipe on top of the already nutritious fish. Green beans contain zero cholesterol and plenty of nutrients that support immunity, bone health, wound healing, reproduction, and vision health. Meanwhile, onions regulate blood sugar levels and have anti-bacterial properties. Lastly, tomatoes are a source of antioxidants essential for cancer prevention, skin and heart health.
Making the Mediterranean Baked Halibut
All you need is an oven that will pretty much do most of the work for you. The Mediterranean baked halibut is one of the recipes that require only one pan, which means easier cleanup, maximized productivity, and enjoyment. You can also pan-cook this recipe or wrap all the ingredients using foil and leave it on the grill. For the veggies, feel free to play with artichoke hearts or asparagus. If you want more decadent flavors, you can replace olive oil with vegan mayo for the sauce.
Storage and Meal Plan Option
If you’re making this Mediterranean baked halibut for dinner and have some extra, this will keep well in the fridge for tomorrow’s lunch. We don’t suggest this dish for freezing since it’s fast and easy to make anyway. We have a collection of recipes accumulated for a 21-Day Meal Plan. The meal plan was created with liver health in mind, but it also caters to an anti-inflammatory, kid-friendly, gluten- and dairy-free diet.
Time to Go to Your Kitchens!
This Mediterranean, gluten-free, and paleo-compliant dish is uncomplicated and flavorful. You can even make this for your guests and easily impress them. The ingredients aren’t hard to source so start cooking!
Mediterranean Baked Halibut
Equipment
- Oven
- Sheet Pan
Ingredients
For the Sauce
- 2 lemons (juice & zest)
- 1/2 cup extra virgin olive oil (if you can find a private reserve Greek, the better)
- 1 ½ tablespoon minced garlic
- 2 teaspoon dill weed
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 1 teaspoon dried oregano
- ½ to ¾ teaspoon ground coriander
For the Fish
- 1 lb fresh green beans
- 1 lb cherry tomatoes
- 1 large yellow onion (sliced into half moons)
- 1 ½ lb halibut fillet (slice into 1 ½-inch pieces)
Instructions
- Preheat the oven to 425F degrees.
- In a large mixing bowl, whisk the sauce ingredients together. Add the green beans, tomatoes, and onions and toss to coat with the sauce. With a large slotted spoon or spatula, transfer the vegetables to a large baking sheet (21 x 15 x 1 inch baking sheet, for example). Keep the vegetables to one side or one half of the baking sheet and make sure they are spread out in one layer.
- Now, add the halibut fillet strips to the remaining sauce, toss to coat. Transfer the halibut fillet to the baking sheet next to the vegetables and pour any remaining sauce on top.
- Lightly sprinkle the halibut and vegetables with a little more seasoned salt.
- Bake in the oven for 15 minutes. Then transfer the baking sheet to the top oven rack and broil for another 3 minutes or so, watching carefully. The cherry tomatoes should begin to pop under the broiler.
- When ready, remove the baked halibut and vegetables from the oven. Serve with your favorite grain, rice or pasta.
Notes
- For the Anti-histamine diet, modify: Don’t use lemons and cherry tomatoes.
- For more vegetable options, try adding artichoke hearts and/or asparagus.
