Halibut - Mediterranean Style
Mediterranean Baked Halibut with Whole-Wheat Crumb & Lemon
Your original calls for halibut, olive oil, lemon, and toasted whole-wheat crumbs—classic and fast. Here it’s tightened up with exact amounts and a few optional add-ins (tomatoes, capers, olives) to lean even more Mediterranean. :contentReference[oaicite:0]{index=0}
Yield: 4 servings Oven: 450°F Time: ~22 min
Video: Baked Halibut, Mediterranean Style
@drterrysimpson • Mediterranean baked halibut
Short how-to clip from your TikTok channel. :contentReference[oaicite:1]{index=1}
Ingredients
- 1 lb (454 g) halibut, cut into 2-inch pieces
- 2 Tbsp extra-virgin olive oil, divided
- 1 tsp lemon zest + 1–2 Tbsp lemon juice
- 1/2 tsp kosher salt + black pepper
- Whole-wheat crumbs from 2 slices bread (or 3/4 cup whole-wheat panko)
- Optional tray add-ins (Mediterranean): 1 cup halved cherry tomatoes, 1–2 Tbsp capers, 1/3 cup pitted olives, 2 Tbsp chopped parsley
Method
- Heat: 450°F. Line a sheet pan with parchment.
- Season the crumbs: In a bowl, toss crumbs with 1 Tbsp olive oil, lemon zest, and a pinch of salt/pepper.
- Season the fish: Pat halibut dry. Brush with the remaining 1 Tbsp olive oil, sprinkle salt/pepper, and a little lemon juice.
- Assemble: Place fish on the pan. Scatter tomatoes/capers/olives (if using). Top fish with the seasoned crumbs.
- Bake: 10–12 minutes (thicker pieces may need 13–14) until just flaky. Finish with more lemon and parsley.
Mediterranean Diet Points
- Seafood: ~4 oz cooked halibut ≈ 1 point.
- Whole grains: Whole-wheat crumbs contribute toward the grains target (roughly ½ point per serving here).
- Fats & oils: Extra-virgin olive oil supports the unsaturated:saturated fat balance goal in the Med score. :
- Vegetables: Adding the tomato/caper/olive tray gives you another ½–1 point depending on portion.
Nutrition (estimates)
Assumes 4 servings using 1 lb halibut, 2 Tbsp olive oil total, crumbs from 2 slices whole-wheat bread; optional veg not included. Brand specifics vary.
| Per serving (¼ recipe) | Calories | Protein | Carbs | Fat | Fiber | Sodium* |
|---|---|---|---|---|---|---|
| Mediterranean baked halibut | ~260 kcal | ~34 g | ~8 g | ~9–10 g | ~1–2 g | varies (salt/olives/capers) |
*Halibut is naturally low in sodium; most comes from added salt and briny add-ins (capers/olives). Use no-salt-added toppings if needed.
Make Your Own Crumbs (Quick)
- Tear 2 slices whole-wheat bread; mist with olive oil.
- Season with Italian herbs (Herbes de Provence is great) and bake at 400°F about 10 minutes—don’t burn.
- Cool and crush; use on the fish.