Basa with Tomato Caper Sauce

Ben and I ate this meal a few nights ago and we both agreed that it was tasty.  It’s fairly healthy, and I also found the recipe to be quick and easy.  A quicky, easy, healthy and tasty meal!  I served the fish with whole wheat cous cous, also quick, healthy and easy.  I’ve started cooking my rice and cous cous in low sodium, low fat chicken broth instead of water.  It makes for a richer flavored side dish without adding a lot of fat or calories.  

The orginal recipe called for halibut filets, but at $19.99 a pound I needed a replacement fish.  The nice guy at the fish counter suggested basa.  It is quite a bit thinner than a halibut filet, so I had to adjust the cooking time.  I only seared the fish for 2 minutes on the first side, then baked it for  about 5 minutes.  I got this recipe from Fine Cooking.  I highly reccomend this cooking magazine over Gourmet or Bon Appetit.  There aren’t nearly as many ads, so your time is much better spent.  I don’t think that there are quite as many recipes, but they usually give you a basic recipe and then give you tips on making variations on it.  So, really, there are an infinite number of recipes!!


Seared Roasted Halibut with Tomato Caper Sauce


1 pint cherry or grape tomatoes, halved
2 Tbs. capers, rinsed and chopped
1-1/2 Tbs. chopped fresh oregano
1-1/2 tsp. balsamic vinegar
Kosher salt and freshly ground black pepper
1-1/2 lb. thick skinless halibut fillet (or other mild white fish, like cod), cut into 4 even pieces
1/3 cup all-purpose flour
2 Tbs. extra-virgin olive oil
2 medium cloves garlic, thinly sliced


Position a rack in the center of the oven and heat the oven to 450°F.

In a medium bowl, mix the tomatoes, capers, oregano, vinegar, 1/2 tsp. salt, and 1/4 tsp. pepper.

Season the fish with 3/4 tsp. salt and 1/4 tsp. pepper and dredge it in the flour, shaking off the excess. Heat the oil in a 12-inch (preferably nonstick) ovenproof skillet over medium-high heat until shimmering hot. Add the fish, evenly spaced, and cook without touching until it browns and releases easily from the pan (check by gently lifting one of the corners), about 3 minutes. Flip the fish, sprinkle the garlic around it, and cook until the garlic just starts to brown on some edges, about 30 seconds. Pour the tomato mixture around the fish and transfer the skillet to the oven. Roast until the fish is just firm to the touch and opaque when you pry open a thicker piece with a paring knife, 3 to 6 minutes.

Let the fish rest for a couple of minutes and then serve with the tomato mixture spooned over it.