Quick Baked Halibut with Lemon and Capers (One Pan Meal)

When you want a quick meal that meets your peri/menopause nutrition goals, this quick Baked Halibut with Lemon and Capers is it. This recipe is gluten-free, grain-free, made on one sheetpan for easy clean-up, and is packed with nutrients.

Save this recipe below and find it on the Meno Meals App for easy access and meal planning made easy.

Quick and healthy meals are the best. Here are a few of my faves that you can try this week:

• Quick Lentil Curry with Coconut Milk
• Easy Quinoa Salad with Feta
• Cheesy Chicken & Peppers Skillet
• Lean Chicken Fajitas Sheetpan Dinner

Ingredients you will need

• Halibut fillets | A source of protein and omega 3 fats for brain, eyes, skin, and hormones
• Lemon | Pairs beautifully with cod and gives a vibrant, fresh taste. Also high in vitamin C
• Capers | I added capers for their salty taste, which compliments the fish well
• Olive oil | Helps the fish and vegetables cook evenly without burning
• Cherry tomatoes | High in lycopene and vitamin C for skin and heart health
• Asparagus | Contains liver-loving enzymes and cooks at the same time as the fish

How to make this dinner in under 30 minutes

1. Preheat the oven to 400F and line a sheetpan with parchment paper for easy clean-up
2. Snap off the ends of the asparagus, which can be tough or bitter. Add the fish, tomatoes, and asparagus to the sheetpan, leaving some room between everything so it cooks evenly.
3. Drizzle the olive oil, lemon juice and capers over the fish and veggies and bake for 12-15 minutes. Use a fork to flake the fish to make sure it is cooked through. Serve with lemon slices.

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Quick Baked Halibut with Lemon and Capers (One Pan Meal)

A quick and healthy dinner ready in under 30 minutes. High in protein, healthy fats, and fibre.

Course Menopause Mains

Cuisine Mediterranean

Keyword fish, gluten free, grain-free, mediterranean diet, quick meals

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2

Calories 495kcal

Author Jen Casey, Holistic Nutritionist

Ingredients

• 2 halibut fillets
• 4 Tbsp olive oil
• 1 lemon divided
• 2 Tbsp capers
• 2 cups cherry tomatoes
• 1 bunch asparagus
• 1 Tbsp thyme

Instructions

• Preheat the oven to 400F and line a sheetpan with parchment paper for easy clean-up
• Snap off the ends of the asparagus, which can be tough or bitter. Add the fish, tomatoes, and asparagus to the sheetpan, leaving some room between everything so it cooks evenly.
• Drizzle the olive oil, juice from 1/2 lemon, thyme, and capers over the fish and veggies and bake for 12-15 minutes. Use a fork to flake the fish to make sure it is cooked through. Serve with lemon slices.

Video

Nutrition

Calories: 495kcal | Carbohydrates: 21g | Protein: 39g | Fat: 31g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 21g | Cholesterol: 83mg | Sodium: 360mg | Potassium: 1618mg | Fiber: 8g | Sugar: 9g | Vitamin A: 2733IU | Vitamin C: 81mg | Calcium: 114mg | Iron: 7mg

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