Spanish Halibut Recipe

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Ingredients:

Serving

1 (3 lb) halibut fillets
1 tsp salt
2 tbsp flour
1/4 cup olive oil
2 medium onions, sliced
1/2 cup white wine
3 garlic cloves, minced
1 tsp dried oregano
1 tsp mustard seeds
1/8 tsp powdered saffron
1 tbsp minced fresh parsley
1 tbsp minced fresh coriander
1/2 lemon , juice of
1 -4 tbsp capers
2 tomatoes, diced
10 black olives , slivered
1/4 cup water

Directions:

Preheat oven to 350°F.
Sprinkle fish with salt and dust lightly with flour. Place in a shallow 8 inch x 12 inch baking dish.
Heat oil in a skillet and sauté onions until soft. Place over fish.
In a mixing bowl combine wine, garlic, oregano, mustard seeds, saffron, parsley, coriander, lemon juice, capers, tomatoes, and olives. Mix well and pour over fish.
Pour 1/4 cup water around fish and bake uncovered for about 45 minutes. Transfer to a large warm platter and serve. Serves 6.
The Jewel Lake Seafood Market Cookbook.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	291.43 Kcal (1220 kJ)
Calories from fat	192.81 Kcal
		% Daily Value*
Total Fat	21.42g	33%
Cholesterol	34.77mg	12%
Sodium	691.97mg	29%
Potassium	362.91mg	8%
Total Carbs	9.52g	3%
Sugars	2.54g	10%
Dietary Fiber	1.86g	7%
Protein	11.99g	24%
Vitamin C	11.2mg	19%
Iron	1.4mg	8%
Calcium	40.9mg	4%

Amount Per 100 g
Calories	150.61 Kcal (631 kJ)
Calories from fat	99.64 Kcal
		% Daily Value*
Total Fat	11.07g	33%
Cholesterol	17.97mg	12%
Sodium	357.61mg	29%
Potassium	187.55mg	8%
Total Carbs	4.92g	3%
Sugars	1.32g	10%
Dietary Fiber	0.96g	7%
Protein	6.2g	24%
Vitamin C	5.8mg	19%
Iron	0.7mg	8%
Calcium	21.1mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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