Halibut with Kale, Tomatoes and Capers

IMG_7140.JPGOkay we are officially in BEACH-MODE here at the Smith household!  Just a few weeks away from our annual beach trip.  We are getting serious here and eating extremely healthy and clean!!

I had a similar dish for lunch recently at our local Whole Foods Store and had to come home and give it a good ole college try!!  It was that good!

Well, I have to admit my version is up there, too, and weighs in at around 300 calories per serving. The only fat is 1 tablespoon of olive oil, and you won’t even miss it!

I am using Wild Alaskan Halibut that I got on sale at Whole Foods right after I ate the lunch.  I also grabbed a container of baby kale, tomatoes, garlic, lemon, capers and chicken stock.  IMG_7100.JPG

IMG_7107.JPGPat your fillet dry.  This is 8 ounces that I will divide between Rourke and myself.  After eating this, we were pleasantly satisfied but not full and uncomfortable, either.

Salt and pepper fish well, pressing it into the fillet.

Heat 2 tablespoons of olive oil in a cast iron skillet over medium-high heat.  Place fish skin-side down in skillet and cook for 5 minutes.  IMG_7124.JPGWhile cooking, mince 2 cloves of garlic and zest 1 lemon.  Quarter your tomatoes, if you are using Campari tomatoes.  If you are using larger or smaller tomatoes, adjust accordingly.IMG_7106.JPGIMG_7112.JPGfullsizeoutput_2d23.jpegTurn on your broiler and place skillet on top rack for five more minutes.  Remove fish to a plate and add tomatoes to skillet on medium-high heat.

IMG_7133.JPGCook until soft.  Add garlic and cook one more minute.  Add 1 cup of stock and juice of 1 lemon.  Bring to a boil.  Add 2 cups of baby kale (you could add more if you want, next time I will).  Stir until liquid reduces by half.  Add halibut and spoon broth over while cooking on low for a few more minutes.

Add 1/8 cup of capers and lemon zest.  Salt and pepper to taste.

Cut halibut in half.

To serve, spoon stock mixture onto plate and top with 1 piece of halibut.  Top with more capers if desired.  Enjoy!  (If we weren’t in BEACH-MODE, I would definitely be sopping up these juices with some warm French bread!)IMG_7139.JPG


(serves 2)

(20 minutes to prepare/15 minutes if you are super kitchen-savvy)

8 ounces of halibut fillet

2 tablespoons olive oil

salt and pepper

2 cups of baby kale

6 Campari tomatoes, quartered

2 cloves of garlic, minced

1/8 cup of capers, drained

juice and zest of 1 large lemon

1 cup chicken stock

Pat fillet dry and season with salt and pepper, pressing seasonings into fillet.  Heat oil in a cast-iron skillet over medium-high heat.  Sear fillet skin-side down for five minutes in skillet.  Turn on oven’s broiler and place skillet on top rack and cook for five more minutes. Remove to a plate.

Add tomatoes to skillet and cook at medium-high until tomatoes are soft.  Add garlic and cook 1 minute more.  Add broth, kale and lemon juice and reduce by half, stirring occasionally.

Place halibut back in skillet and cook on low a few more minutes, spooning liquid on top.

Add lemon zest, capers, salt and pepper.

To serve, spoon liquid mixture onto plate and top with fillet.IMG_7144.JPGIMG_7138.JPGBon appetite!



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