Baked Mediterranean Halibut - Wine Dine With Jeff

INGREDIENTS

  • 20 Oz Halibut filets four 5 Oz portion sizes
  • 1 Large Shallot diced about 1/3 cup
  • 3 Cloves of garlic sliced
  • 1/2 cup of dry white wine
  • 16 Oz of Heirloom cherry tomatoes Sliced in half
  • 8 Oz of tomato sauce
  • 1/2 cup of Kalamata Olives
  • 5 Artichoke hearts cut in half
  • 5 Sweet and Spicy picante pepper (Pappadew peppers come jarred) Sliced
  • 1 Teaspoon of dried fennel seeds
  • 1 Teaspoon of fresh oregano
  • 3 Tablespoons of olive oil split between coating the fish and sautéing the shallots and garlic
  • Salt and Pepper to Taste
  • Optional Parsley to garnish
  • Optional Crusty French bread baked to pour sauce over

Directions

  • 1. What is the first thing that comes to mind when we say Mediterranean Diet? We think of fresh fish and vibrant vegetables!. The Mediterranean Diet reflects a way of eating that is traditional in the countries that surround the Mediterranean, but you don’t need to travel any further than your local supermarket to discover its delicious flavors and fresh foods. chefs and home cooks alike embracing Mediterranean ingredients and flavors. Starting at the base of the pyramid, you’ll find: Core foods to enjoy every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil. Twice weekly servings of fish and seafood. Moderate portions of dairy foods, eggs, and occasional poultry. Infrequent servings of red meats and sweets. This baked Mediterranean Halibut is not only delicious its healthy for you. Picture below of some the fresh vegetables we will be adding to this baked halibut.
  • 2. In a sauté pan add 2 tablespoons of olive oil and turn the burner to a medium heat. When the oil starts to shimmer the oil is hot enough to add the diced shallot and sliced garlic. Sauté both for no more than 2 minutes until they become translucent. I like to slice the garlic in this recipe because the more the garlic clove is mashed, the more allicin will be released and impart a stronger flavor to food. By contrast, leaving the clove intact or cutting into only a few slices produces a fainter garlic flavor. After the shallot and garlic is cooked turn the heat up of high and add the wine let the wine simmer for 2 minutes to cook out the alcohol but leaving amazing citrus notes. If you don't like to cook with wine you can always squeeze in the juice of half of a lemon when you are adding the tomatoes.
  • 3. After the wine has cooked out add the tomato sauce and slice cherry tomatoes. I like to slice the cherry tomatoes, so they can release all their juices into the sauce. After adding the tomatoes you want to salt and pepper the tomatoes to help them release all the juices into the sauce
  • 4. add the Kalamata olives, sliced Artichoke hearts and sliced sweet and hot picante peppers stir to combine all the ingredients. Add the dried fennel seeds along with the fresh oregano and stir to combine the spices with the sauce. Be careful on the amount of fresh oregano you are using it is very potent compared with dried oregano.
  • 5. Drizzle olive oil over both sides of the halibut filets. Then salt and pepper both sides of the filets. If fresh halibut is hard for you to find at your local stores substitute Cod, Turbot, Sea Bass, Grouper or a thick cut of flounder. The most important is that the fish is fresh. Place the seasoned fish filet down into the tomato sauce, don't just sit them on top of the tomatoes push them down into pictured below. If you like spoon some of the sauce overtop of the fish filets.
  • 6. As soon as you place the fish in the hot tomato sauce you want to place the whole sauté pan directly into the oven. The oven should be pre heated to 400 Degrees Fahrenheit. Depending of the size of your fish filets you are using start checking the fish in 10 minutes. The fish should be finished in 10 to 15 minutes depending on the thickness of the fish filets you are using. The best way to tell if your fish is done is by testing it with a fork at an angle, at the thickest point, and twist gently. The fish will flake easily when it's done and it will lose its translucent or raw appearance. A good rule of thumb is to cook the fish to an internal temperature of 140-145 degrees. Import tip about halibut is that it is a very lean fish and it goes from perfectly cooked to overcooked in a minute. Great thing about this recipe is that the sauce keeps the fish moist. I like to pour the sauce over crusty French bread that i cut into rustic cuts drizzle with olive oil and salt and bake in the oven until the bread becomes dry warm and slightly crispy. It takes about 5 minutes in the oven at 400 degrees. Then the dry crusty bread soaks up the amazing sauce you will fall in love with it.

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