Recipes › Main Course › Baked Halibut Italian Recipe

Baked Halibut Italian Recipe High-Protein

Recipe by Pedro M. A. Neves

This Mediterranean-inspired baked halibut delivers lean protein wrapped in aromatic tomatoes, capers, and fresh herbs characteristic of Italian coastal cuisine. The fish remains tender and moist when baked en papillote with bright Italian seasonings, making it an ideal high-protein meal for active lifestyles.

Ingredients

• 4 halibut fillets, 180g (6.3 oz) each
• 400g (14 oz) canned San Marzano tomatoes, drained
• 60ml (1/4 cup) extra virgin olive oil
• 30g (1 oz) capers, rinsed
• 4 cloves garlic, thinly sliced
• 20g (3/4 cup) fresh Italian parsley, chopped
• 10g (1/3 oz) fresh basil leaves
• 5ml (1 tsp) dried oregano
• 30ml (2 tbsp) fresh lemon juice
• Sea salt to taste
• Black pepper to taste
• 4 sheets parchment paper, 30cm x 40cm (12 x 16 inches)

Instructions

1. Preheat oven to 200°C (400°F). Pat halibut fillets dry with paper towels and season both sides with salt, pepper, and oregano.

2. Crush canned tomatoes by hand and drain excess liquid. Combine drained tomatoes, capers, thinly sliced garlic, and half the chopped parsley in a small bowl.

3. Create four parchment paper packets by folding each sheet in half. Open and lightly coat the bottom half of each packet with 5ml (1 tsp) of olive oil.

4. Place one halibut fillet on the oiled half of each parchment sheet, slightly off-center to allow for folding.

5. Divide tomato mixture equally among the four packets, spooning it over and around each halibut fillet. Drizzle each with remaining olive oil and fresh lemon juice.

6. Fold parchment paper over each fillet to create a sealed packet. Fold and crease the edges tightly, creating a half-moon shape.

7. Place sealed packets on a baking sheet and bake at 200°C (400°F) for 20-25 minutes until the parchment puffs slightly and fish flakes easily when tested with a fork.

8. Remove from oven and carefully open packets by slicing the parchment with a sharp knife, releasing aromatic steam. Transfer fish and sauce to serving plates.

9. Garnish each plate with remaining fresh basil and parsley. Serve immediately with the pan juices spooned over top.

Substitutions

• Substitute halibut with 180g cod or sea bass fillets for similar texture and protein content
• Replace fresh basil with fresh mint for a different Mediterranean herb profile
• Use fresh diced tomatoes (250g) instead of canned if ripe tomatoes are in season
• Substitute capers with pitted Castelvetrano olives for a milder briny flavor

Tips

• Ensure parchment packets are tightly sealed to trap steam and keep fish exceptionally moist during baking
• Use high-quality San Marzano tomatoes as they contain fewer seeds and less water than standard canned varieties
• Slice the parchment carefully when opening to avoid burns from escaping steam; cut away from your body
• For meal prep, assemble packets up to 4 hours ahead and refrigerate; add 3-4 minutes to cooking time if baking from cold

En papillote baking reflects the Italian coastal tradition of simple, ingredient-focused preparations that highlight fresh seafood. This technique preserves delicate fish while infusing it with Mediterranean aromatics like garlic, tomato, and herbs typical of Liguria and Campania regions.

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