Mediterranean Herb-Crusted Halibut Steaks
Indulge in the vibrant flavors of the Mediterranean with these Herb-Crusted Halibut Steaks. Tender halibut steaks are topped with a fragrant mix of fresh parsley, onions, and a rich tomato sauce, then baked to perfection. This dish is not only easy to prepare but is also packed with nutrients, making it a healthy choice for a weeknight meal or a special gathering. Serve alongside a fresh salad or your favorite grains for a complete and satisfying dinner.
N/A
Servings
170
Calories
8
Ingredients
Ingredients
Olive oil
2 tablespoons (for sautéing)
Chopped onions
1 1/2 cups (freshly chopped)
Fresh parsley
1 cup (finely chopped)
Garlic
2 cloves (chopped)
Tomato sauce
1 (8 ounce) can (canned)
Halibut steaks
4 (8 ounce) (1-inch thick)
Salt
to taste (for seasoning)
Pepper
to taste (for seasoning)
Instructions
1
Preheat your oven to 375°F (190°C).
2
Prepare a 9x13-inch baking dish by spraying it with non-stick cooking spray or lightly greasing with olive oil.
3
In a large skillet, heat the olive oil over medium heat. Add the chopped onions and sauté for about 8 to 10 minutes, until they become translucent and fragrant.
4
Stir in the chopped parsley, garlic, and the tomato sauce. Cook this mixture over medium-low heat for an additional 5 minutes, allowing the flavors to meld together.
5
Season the halibut steaks with salt and pepper on both sides. Place the seasoned steaks in the prepared baking dish.
6
Spoon the tomato and onion sauce over the halibut steaks, ensuring they are well coated.
7
Bake in the preheated oven for 20 to 30 minutes, or until the halibut flakes easily with a fork and is cooked through to an internal temperature of 145°F (63°C).
8
Let rest for a few minutes before serving, allowing the flavors to settle. Enjoy your Mediterranean Herb-Crusted Halibut Steaks!
Nutrition Information
5g
Fat
7.5g
Carbs
20g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Mediterranean Herb-Crusted Halibut Steaks?
They are tender halibut steaks topped with a fragrant mix of fresh parsley, onions, and tomato sauce, then baked to perfection.
How many calories are in one serving of this halibut?
Each serving contains 170 calories.
What is the recommended oven temperature for this recipe?
Preheat your oven to 375 degrees Fahrenheit or 190 degrees Celsius.
How much protein is in each steak?
This recipe provides 20 grams of protein per serving.
What ingredients are needed for the herb topping?
The topping consists of olive oil, chopped onions, fresh parsley, garlic, and tomato sauce.
How long should I sauté the onions?
Sauté the chopped onions for about 8 to 10 minutes until they become translucent and fragrant.
What is the safe internal temperature for cooked halibut?
The halibut should be cooked through to an internal temperature of 145 degrees Fahrenheit or 63 degrees Celsius.
How many halibut steaks does this recipe call for?
The recipe requires 4 halibut steaks, each weighing approximately 8 ounces.
How thick should the halibut steaks be?
The steaks should be approximately 1-inch thick.
What size baking dish should I use?
A 9x13-inch baking dish is recommended for this recipe.
How long does the fish need to bake?
The halibut should bake for 20 to 30 minutes until it flakes easily with a fork.
How much fat is in this Mediterranean halibut dish?
There are 5 grams of fat per serving.
What is the carbohydrate count for this recipe?
Each serving contains 7.5 grams of carbohydrates.
How much garlic should I add?
The recipe calls for 2 cloves of chopped garlic.
Do I need to grease the baking dish?
Yes, spray the dish with non-stick cooking spray or lightly grease it with olive oil.
What type of parsley is best for this recipe?
Use 1 cup of finely chopped fresh parsley for the best flavor.
Should I season the fish before adding the sauce?
Yes, season the halibut steaks with salt and pepper on both sides before placing them in the baking dish.
What should I serve as a side for this meal?
It is delicious when served alongside a fresh salad or your favorite grains like rice or quinoa.
How much tomato sauce is required?
You will need one 8-ounce can of tomato sauce.
How much onion do I need to chop?
The recipe uses 1 1/2 cups of freshly chopped onions.
What kind of oil is used for sautéing?
The recipe uses 2 tablespoons of olive oil.
How long do I cook the sauce mixture before baking?
After adding parsley, garlic, and tomato sauce, cook the mixture for an additional 5 minutes.
Can I use this recipe for a special occasion?
Yes, while it is easy for weeknights, its vibrant flavors make it a great choice for special gatherings.
How do I know the fish is fully cooked?
The fish is done when it flakes easily with a fork and is no longer translucent in the center.
Should the fish rest after cooking?
Yes, let the halibut rest for a few minutes before serving to allow the flavors to settle.
Is this a healthy recipe?
Yes, it is described as a healthy, nutrient-packed choice.
What are the primary tags associated with this dish?
Tags include halibut, baked fish, Mediterranean, healthy recipe, seafood dish, and easy dinner.
Can I adjust the salt and pepper?
Yes, the salt and pepper should be added to taste.
What is the preparation for the onions?
The onions should be freshly chopped before being sautéed.
What is the first step in preparing this dish?
The first step is to preheat your oven to 375 degrees Fahrenheit.