Halibut with Warm Wine-Soaked Dried Fruit, Ginger & Mint (15-Minute Bake)
Halibut with Wine-Plumped Dried Fruit, Ginger & Mint
Eat More With Less Calories. On Daytime TV with co-host Lindsay MacDonald we made this fast, crowd-pleasing halibut: plump dried fruit in white wine with ginger and mint, blanket the fish, and bake. Dinner in about 15 minutes.
Ingredients
- 1 cup dried mango
- 1 cup dried cranberries
- 1 cup dried Bing cherries
- 1½ cups white wine, divided
- 3 Tbsp minced fresh ginger
- 1 cup chopped fresh mint, divided
- 4 halibut fillets, 6 oz each (or seabass/salmon)
- Kosher salt & crushed red pepper or black pepper
- 1 lemon, for serving
Exact ingredient list and method preserved from your original write-up.
Method
- Plump the fruit: In a microwave-safe bowl, combine dried fruit, 1 cup wine, ginger, and half the mint. Cover and microwave 2 minutes. (Do this up to 8 hours ahead; chill if prepping early.)
- Season the fish: Heat oven to 350°F. Place fillets flat-side down on a rimmed sheet; season lightly with salt and pepper.
- Top & bake: Spoon fruit around/on the fish. Pour remaining ½ cup wine around the sides. Bake, uncovered, until the fish just flakes, about 12 minutes.
- Finish: Transfer to plates; squeeze lemon over the fish and scatter the remaining mint. Serve.
Mediterranean Diet Points
- Seafood: ~4 oz cooked fish ≈ 1 point (each serving qualifies).
- Fruit: The recipe uses a generous amount of dried fruit; per serving it’s roughly a fruit serving → ≈1 point. (Dried fruit is concentrated—see Nutrition.)
- Fats & Oils: No added oil here; neutral for points.
Nutrition (estimates)
Calculated for 4 servings using: 4 × 6-oz halibut fillets, 1 cup each dried apricots/cranberries/cherries, 1½ cups white wine (assumes ~40% of wine calories retained after baking), ginger, mint, lemon; added salt minimal. Actual intake varies by how much fruit you plate.
| Per serving | Calories | Protein | Carbs | Fat | Fiber | Sodium* |
|---|---|---|---|---|---|---|
| As written (all fruit served) | ~560 kcal | ~40 g | ~75 g | ~5 g | ~5 g | low (added salt only) |
| Lighter plate (½ the fruit on the plate) | ~420 kcal | ~40 g | ~38 g | ~5 g | ~2.5 g | low |
*Most sodium will come from added salt. Using unsweetened dried fruit lowers sugars; swapping in some fresh fruit reduces calories and carbs.
Make It More Mediterranean
- Use unsweetened dried fruit or replace half with fresh grapes/orange segments.
- Add a light olive-oil drizzle at the table for healthy fats.
- Try herbs like parsley or dill along with the mint.