Active time: 15 minutes Total time: 25 minutes
Fish cooked in acqua pazza or “crazy water” is a light Italian dish featuring firm white fish fillets poached in a flavorful combination of tomatoes, white wine and garlic. To check fish for doneness, insert a steak knife into the center of a piece of fish and count to 4. Remove the knife and feel it; the fish is still rare if the knife is cold, it’s done if the knife feels warm or hot.
White fish, like halibut, is often overlooked for its omega-3 fatty acid content, because fish like salmon and tuna provide omega-3 in large doses. White fish can provide up to 500mg of omega-3’s per serving (salmon generally provides upwards of 1,000mg). Some omega-3’s are better than none, so include white fish in your diet with the knowledge it does provide some omega-3’s, which are beneficial for heart health.
Halibut in Acqua Pazza
Ingredients
- 2 tablespoons olive oil
- 1 1/4 cups (150g) fennel bulb, thinly sliced
- 1 cup (140g) sweet onion (such as Walla Wall or Vidalia), thinly sliced
- 3 garlic cloves, thinly sliced
- 1 pinch crushed red pepper
- 1/2 cup (118ml) dry white wine or dry vermouth
- 2 cups (227g) cherry tomatoes, halved
- 1/2 cup (85g) mixed olives, pitted
- 4 (6-ounce/170g) firm, skinless white fish fillet portions, about 3/4–1-inch thick (2–2 1/2-cm)
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 cup basil leaves, torn
Directions
Heat the oil in a large sauté pan over medium heat. Add the fennel and onion and sauté until tender but not browned, 4 minutes. Add the garlic and crushed red pepper and cook until fragrant, 45 seconds.
Add the wine and simmer for 1 minute. Add 1/4 cup water, tomatoes and olives and bring to a simmer, stirring frequently. Season the fish with the salt and pepper and nestle into the ingredients in the pan. Cover and reduce heat to low and cook until the fish is opaque white throughout, 8–10 minutes, depending on the thickness of the fillets.
Divide vegetables and cooking liquid among shallow bowls and place the fish on top. Sprinkle with the basil and serve.
Serves: 4 | Serving Size: 1 fish fillet and 1/2 cup (142g) vegetables and sauce
Nutrition (per serving): Calories: 303; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 83mg; Sodium: 426mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 5g; Protein: 33g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
