Wellness for the Family: One-Pan Halibut

If your family is filling up on fish fries during lent, you’re losing a lot of nutritional benefits when it’s deep-fried.

Registered Dietitian Grace Derocha, with Blue Cross Blue Shield of Michigan, has a much healthier option for you to try.

This staple for many Christians during lent is getting reworked into a one-pan dish of halibut, asparagus, tomatoes and redskin potatoes.

You bake it for about 10 to 20 minutes depending on how roasted you want.

“And the sauce, I’m going to toot my own horn, this is my favorite,” Derocha says, “its capers, lemon, butter, garlic. It’s amazing. A little Italian seasoning and parsley, but it’s super easy to make.”

One Sheet Pan Lemon Garlic Butter Fish

Ingredients

Sauce

  • 3 teaspoon capers, if large, cut in half
  • 4 tablespoons butter, melted
  • 3 small clove garlic (finely minced)
  • 6 tablespoons lemon juice
  • 2 teaspoon lemon zest
  • 2 teaspoons Italian seasoning
  • 2 teaspoons of parsley, chopped

Sheet Pan

  • 1 pound asparagus, trimmed
  • 6 tablespoons olive oil, divided
  • Kosher salt and freshly ground black pepper, to taste
  • 1-2 pounds redskin potatoes, cleaned and quartered or halved
  • 1 1/2 cups cherry or grape tomatoes
  • 4 (6-ounce) cod or halibut fillets
  • 2 tablespoons chopped fresh parsley leaves, for garnish

Instructions

  1. Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. In a small bowl, whisk together sauce ingredients; capers, butter, garlic, lemon juice, lemon zest and Italian seasoning; reserve 4 tablespoons and set aside for serving.
  3. Prepare baking sheet with a sheet of parchment paper and/or cooking spray.
  4. Place asparagus in a single layer onto one side of the prepared baking sheet. Stir in 2 tablespoons olive oil; season with salt and pepper, to taste.
  5. Place potatoes in a single layer next to the asparagus. Toss in some oil and season with salt and pepper to taste.
  6. Place tomatoes in a single layer in the middle of the prepared baking sheet next to potatoes. Stir in remaining 2 tablespoons olive oil; season with salt and pepper, to taste.
  7. Place cod or halibut in a single layer onto the opposite side of the prepared baking sheet. Drizzle with about half of the sauce mixture.
  8. Drizzle the rest of sauce mixture over the vegetables.
  9. Place into oven and bake until fish flakes easily with a fork and the tomatoes begin to burst and have softened, about 11-13 minutes.
  10. Serve with reserved butter mixture, garnished with parsley, if desired. Enjoy!

For more recipes and health and wellness tips, visit AHealthierMichigan.org.

Categories: the four, Wellness for the Family