Monday, July 4, 2022
HomeHealthy EatingEasy oven-baked halibut recipe with capers ketchup and potatoes

Easy oven-baked halibut recipe with capers ketchup and potatoes


This grilled halibut recipe stems from my love of homemade condiments.

I have a little condiment problem. When I see influential people displaying things like refrigerators, I am always confused about how clean and new everything looks… and how much space is there for everything, because unlike me, their shelves The 30 different hot sauces, curry pastes, appetizers, mayonnaise and mustard are mainly not half-used cans.

But I did find that the condiments on hand can last for months (if not years) to be the easiest way to improve my cooking.When I found out recently, this was indeed the case Capers of Canaan-ketchup. They carried it on our local farm stall on Martha’s Vineyard, and the first time we used it was to coat a bed of potatoes with fresh cod, Kalamata olives and kale. It surprised us.

Unlike the fate of my other jars, we were forced to use the whole thing in two meals. I can’t wait to get more, but at the same time, I think I can try to remake the condiment with two main ingredients: capers and sun-dried tomatoes. You just need to mix them with a little salt water and olive oil.The end result is a crash, although I may still buy Canaan When can I.

Even with the tomato capers sauce from scratch, this pan meal still has only 6 main ingredients. I cut the potatoes very small so that they roast faster and don’t need too much kale, olives and fish.

I made grilled halibut in this version, but you can easily use any medium-thick fish: cod, cod, haddock, salmon, etc. Olive paste creates gorgeous color and saltiness. If you don’t care if your meal is old, you can even sprinkle some bread crumbs on it to get a lovely crunch.

As for vegetables, feel free to add halved cherry tomatoes, green beans, or replace kale with beets. Like any pan meal, this one is infinitely variable.

This recipe is gluten-free, paleo, low FODMAP and if you replace the potatoes with parsnips (or one of the above vegetables) and omit the tomatoes from the olive paste, then it can be AIP friendly.

Read on for this easy weekend grilled halibut recipe.with Click here to see more of my favorite pans!

With health and hedonism,

Phoebe


Grilled halibut with capers, tomato sauce, olives, potatoes and kale

Thanks to the pan method, this grilled halibut recipe is very simple. Just roast the potatoes while making the sauce, then place the fish on top and return to the oven. It can easily change from other vegetables: if your carbohydrate content is low, try replacing zucchini with potatoes. If your FODMAP is not low, I strongly recommend that you add chopped leeks! If so, be sure to look for dried tomatoes that have not been pickled with garlic.

raw material

  • 1
    lb
    potato
    Cut into ½ inch cubes
  • olive oil
  • sea ​​salt
  • 3
    ounce
    Capers
    Drain
  • 6
    Sun-dried tomatoes
  • 1
    cup
    Kalamata olives
  • 1
    Bunch of kale
    Rough cut
  • 1
    lb
    Halibut or other semi-hard white fish fillets
    Cod, haddock, hake

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit.

  2. On a parchment-lined baking sheet, stir the potatoes with 2 tablespoons of olive oil and ½ teaspoon of salt. Arrange evenly and bake in the oven for 15 minutes, or start to brown.

  3. At the same time, mix capers, sun-dried tomatoes and ¼ cup of olive oil in a small food processor. Beat until smooth.

  4. Remove the potatoes from the oven, add olives, kale and 2 tablespoons of caper ketchup. Toss until it is completely covered and arranged in an even layer. Place the fish fillets on the vegetable mixture. Season lightly with salt, then spread the remaining olive paste.

  5. Return the pan to the oven and bake for about 10 minutes, depending on the thickness of your fish, until the fork is soft. Serve immediately.

If you did this, tag @phoebelapine and #feedmephoebe-I would love to see it!





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