Easy Marinated Halibut Recipe Has 32 Grams of Protein Per Serving (8 Ingredients) by Jan Mostrom
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Are you post-menopausal? I’ve been reading a lot lately about the importance of protein for post-menopausal women. In my search for high-protein food options, I found out my favorite fish is high in protein, low in fat and really moderate in calories. (Check out the health benefits of protein.) Enter this wonderfully simple recipe for marinated halibut fillets!
These easy baked fish fillets can be marinated for as little as 30 minutes or as long as four hours. In any case, the result is a light and flavorful fish that is easy to pair with almost any side dish. I served it with this easy roasted broccolini with lemon and Parmesan.
Here is your gluten-free shopping list for this baked seafood recipe: fresh halibut fillets (read about the health benefits of fish), olive oil, fresh garlic, dried basil, salt, black pepper, a lemon for juicing, capers (with brine) and optional fresh parsley for serving.
Serve these juicy low-carb halibut fillets as a high-protein dinner with your favorite side dishes. And you don't have to be pre- or post-menopausal to enjoy this fantastic seafood dinner!
Cuisine: American
Prep Time: 10 minutes
Marinating Time: 30 minutes
Cook Time: 10 minutes
Total Time: 50 minutes
Servings: 2
Ingredients
- 5 tablespoons olive oil (divided)
- 3 small garlic cloves, peeled and minced
- 1 teaspoon dried basil
- 1 teaspoon salt (or to taste)
- 1 teaspoon black pepper (or to taste)
- 1 lemon, juiced
- 2 tablespoons capers (with brine)
- 2 6-ounce halibut fillets, skin removed
- chopped parsley, for garnish (optional)
Here's how to make it:
- Make the marinade by adding 4 tablespoons of olive oil, garlic, dried basil, salt, pepper, lemon juice and capers into a plastic sealable bag or shallow container.
- Place halibut into the marinade and coat the fish. Cover or seal the bag and place it into the fridge to marinate for 30 minutes to 4 hours, flipping the fish halfway through.
- About 10 minutes before the marinating is finished, preheat your oven to 400 degrees F and line a small baking sheet with parchment paper. Heat a flat skillet (no ridges) on high with 1 tablespoon of oil. Place the halibut into the pan skin side up and cook for 3 minutes.
- Flip, add the residual marinade to the pan and cook an additional 1 minute.
- Turn off the heat and transfer the filets with a drizzle of the pan juices to the parchment lined baking sheet. Place in the preheated oven for 6 minutes.
- Remove and serve sprinkled with parsley, if desired.
Nutritional information for this recipe includes the full amount of the marinade ingredients. Depending on marinating time, ingredients, cook time, etc., the actual amount of the marinade consumed will vary.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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