Recipe: Pacific Halibut with Olives and Tomatoes

PACIFIC HALIBUT WITH OLIVES AND TOMATOES

2 Tbsp. olive oil, divided use
2 cloves garlic, crushed
2 large onions, chopped
1 medium green bell pepper, chopped
20 large black olives, pitted
1 (14 ounce) can plum tomatoes, chopped
4 halibut fillets, 4 oz each (any dense white fish will do)
1/2 tsp. Italian seasoning
Salt and pepper (to taste)
1 Tbsp. chopped fresh parsley
Chopped parsley (for garnish)
Hot brown or wild rice (for serving)

Preheat oven to 375 degrees F.

In medium skillet heat 1 tablespoon olive oil. Saute garlic, onion and pepper until softened.

Add olives and tomatoes and simmer for about 5 minutes. Set aside.

Gently wash fish and pat dry. Season with Italian seasoning, salt and pepper on both sides.

Heat remaining olive oil in large skillet over high heat. Cook fish for about 3 to 4 minutes on each side. When turning fish take care to keep fillets in one piece.

Place fish in baking dish and cover with the sauce. Sprinkle 1 tablespoon chopped parsley on top.

Bake for about 10-20 minutes until fish is cooked through.

TO SERVE:
Garnish with chopped parsley and serve over a bed of brown or wild rice.

Makes 4 servings

Per serving: 270 calories, 12 g total fat (trace saturated fat), 14 g carbohydrate, 26 g protein, 3 g dietary fiber, 470 mg sodium.

RECIPE NOTES:
"Fish and olives combine to make this a dish with plenty of taste and nutritional value. The Pacific halibut's consistency and flavor balance and complement the sharpness of the olives. The acidity of the tomatoes helps blend the flavors.

Like other fish, halibut contains beneficial omega-3 fatty acids that help foster a healthy heart and have other disease fighting properties. Pacific halibut is also reported to be a good choice environmentally.

Halibut, which are large, commercially important flatfish, are found along the West Coast from California to Alaska. They are known to migrate long distances of up to 2500 miles from their spawning to summer feeding grounds and often swim more than 3000 feet beneath the ocean surface.

When halibut is paired with olives, the result is truly pleasing. Olives, which are actually a fruit, fall into two basic categories - green, picked before they are ripe, and the black which are fully ripened before they are cured. There are many varieties of black olives, ranging from Greek kalamatas and Italian gaetas to the large type from California. No matter which you use, when combined with tomatoes they produce a true Mediterranean taste.

The tomatoes add vitamin C, lycopene, and other compounds that act as antioxidants to help lower risk for many cancers. They also contribute their unique consistency and taste, making the perfect to serve over a bed of brown or wild rice.

Fish should be an integral part of any diet; and this dish can be a great addition to your healthy home menu. "

Source: The American Institute for Cancer Research (AICR)