Greek Baked Alaska Halibut in a Pouch
Prep Time: 15 Cook Time: 25
Servings: 4
Preheat oven to 450°F. Rinse any ice glaze from frozen Alaska Halibut under cold water; pat dry with paper towel.
Place the foil sheets, dull side up, on a countertop. Spray foil with cooking spray. Center halibut portions on each sheet of foil and sprinkle fish liberally with seasoning.
In a small bowl, toss together the tomato, onion, peppers, lemon zest and juice, wine, olive oil, oregano and Feta. Divide the topping evenly between the halibut portions; drizzle any remaining juice onto fish.
To seal packets, bring up foil sides and double-fold top and ends. Seal packets well, but leave room for heat circulation inside.
Place packets on a baking sheet and bake in preheated oven for 22 to 25 minutes for frozen halibut or 12 to 13 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
Carefully open packets at the table and garnish halibut with parsley, if desired.
Chef's Note: This dish is also excellent with 1/2 cup cooked rice placed under each halibut portion; the rice soaks up the excellent juice and flavors as the fish bakes. You may need to increase the cooking time by a couple of minutes with the addition of the rice.
Nutrients per serving (without rice): 318 calories, 15g total fat, 4g saturated fat, 43% calories from fat, 71mg cholesterol, 39g protein, 5g carbohydrate, 1g fiber, 333mg sodium, 189mg calcium and 840mg omega-3 fatty acids.
Place the foil sheets, dull side up, on a countertop. Spray foil with cooking spray. Center halibut portions on each sheet of foil and sprinkle fish liberally with seasoning.
In a small bowl, toss together the tomato, onion, peppers, lemon zest and juice, wine, olive oil, oregano and Feta. Divide the topping evenly between the halibut portions; drizzle any remaining juice onto fish.
To seal packets, bring up foil sides and double-fold top and ends. Seal packets well, but leave room for heat circulation inside.
Place packets on a baking sheet and bake in preheated oven for 22 to 25 minutes for frozen halibut or 12 to 13 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
Carefully open packets at the table and garnish halibut with parsley, if desired.
Chef's Note: This dish is also excellent with 1/2 cup cooked rice placed under each halibut portion; the rice soaks up the excellent juice and flavors as the fish bakes. You may need to increase the cooking time by a couple of minutes with the addition of the rice.
Nutrients per serving (without rice): 318 calories, 15g total fat, 4g saturated fat, 43% calories from fat, 71mg cholesterol, 39g protein, 5g carbohydrate, 1g fiber, 333mg sodium, 189mg calcium and 840mg omega-3 fatty acids.
4 Alaska Halibut steaks or fillets (4 to 6 oz. each)
4 sheets aluminum foil (12 by 18 inches each)
Greek seasoning or lemon pepper
1 Roma tomato, thinly sliced
1/2 cup thinly sliced red onion
1/2 small red bell pepper, thinly sliced
1/2 small green bell pepper, thinly sliced
2 teaspoons grated lemon zest
1 Tablespoon fresh lemon juice
2 Tablespoons Fumé Blanc wine
2 Tablespoons olive oil
1-1/2 teaspoons dry oregano leaves
1/2 cup crumbled Feta cheese
Garnish: fresh chopped parsley
4 sheets aluminum foil (12 by 18 inches each)
Greek seasoning or lemon pepper
1 Roma tomato, thinly sliced
1/2 cup thinly sliced red onion
1/2 small red bell pepper, thinly sliced
1/2 small green bell pepper, thinly sliced
2 teaspoons grated lemon zest
1 Tablespoon fresh lemon juice
2 Tablespoons Fumé Blanc wine
2 Tablespoons olive oil
1-1/2 teaspoons dry oregano leaves
1/2 cup crumbled Feta cheese
Garnish: fresh chopped parsley