Slow Roasted Halibut with Fennel & Tomato
Calories 526, Carbs 50 grams, Fat 21 grams, Protein 34 grams
- 4 ounces feta
- 1/4 cup olive oil
- 2 pints cherry or grape tomatoes, halved (4 cups)
- 4 garlic cloves, thinly sliced
- 1 small fennel bulb, thinly sliced, fronds chopped for garnish
- 1 – 2 teaspoons red pepper flakes (more or less to taste)
- 1 pound halibut filet(s), patted dry
- 3 tablespoons fresh chopped cilantro, mint and basil (1 ½ tablespoons if using dried but use fresh if you can)
- kosher salt, to taste
- freshly ground black pepper, to taste
Ingredients for the couscous:
- 1 garlic clove, minced
- 1 cup low sodium vegetable broth or water
- 1 cup instant whole wheat couscous
- 2 green onions, thinly sliced
- 2 tablespoons fresh parsley and dill, roughly chopped
- olive oil, as needed
- pinch of ground cumin
- kosher salt, to taste
- Preheat the oven to 400°F.
- Break the feta into chunks and arrange on a rimmed baking sheet or baking dish. Drizzle the olive oil over the feta chunks and into the pan. Add the cherry tomatoes, garlic and fennel slices. Season with salt, black pepper and red pepper flakes and stir to coat.
- Bake for 15 minutes until the fennel starts to brown on the edges and the tomatoes begin to break down.
- Lower the oven temperature to 300°F. Nestle the halibut filet(s) in the center of the dish, making sure it is sitting on the bottom of the dish and not on any vegetables. Season with salt and black pepper. Bake for 15 minutes or until the fish has turned opaque and the tomatoes have burst.
- To make the couscous: In a medium sauce pot over medium high heat drizzle enough olive oil to cover the bottom of the pot. Once the oil is shimmering and hot add the garlic and saute for 30 seconds, until aromatic. Tip in the couscous and toast, stirring frequently, approximately 2 minutes. Pour in the vegetable broth or water, bring to a boil then lower to a simmer; let the couscous cook for 12 minutes. Season with cumin and salt then fluff with a fork. Garnish with green onions and chopped herbs.
- Remove the tray from the oven and turn on the broiler. Broil until the top of the fish is golden brown and the feta and tomatoes start to darken, about 5 minutes. The halibut is cooked when it flakes easily with a fork and the internal temperature reads 145°F.
- To serve: Divide the couscous evenly between 4 plates, followed by the vegetables and feta; top with the fish and garnish with fresh chopped herbs and fennel fronds.