Diet and Health



  • 1lb.halibut, skinned, boned and cut into about 2 inch chunks (or chicken or pork or tofu)
  • 14 1/2 oz. canned diced tomatoes (flavored kinds are good)
  • approx. 1/2 cup chopped onions 1-1 lb. bag your choice of frozen veggies (Italian style, with zucchini, bell peppers, etc) defrosted.
  • 1 to 3 teaspoons, “herbes de provence”, or what ever herbs you like
  • 3 to 8 cloves of garlic, or 1 to 3 tsps jarred garlic
  • 1-2 tablespoons olive oil
  • 1/2 cup white wine (optional) or water
  • salt and pepper to taste

Put halibut into a bowl and toss with about 1/2 tsp salt, a few grinds of pepper, and about 1/2 of the “herbes de provence”. Heat a medium to large size frying pan (preferably non-stick) on medium heat, until a drop of water sizzles in it. Put in oil and 1/2 of garlic. Stir until garlic starts to look a little bit golden, about 30 seconds to 1 minute. Add halibut in 1 layer, cook for about 1 minute, then turn chunks over and cook for another minute. Handle gently, and be careful not to over cook! The halibut should just be at flake stage, but maybe still a little raw at the center. If you are using another meat, cook it all the way through… tofu just needs a little bit of time, like the fish. Remove the fish (or whatever) from the pan and set aside.

Put in onions and cook until translucent. Put wine (or water) in the pan to de-glaze. Add the rest of herbs and the tomatoes and cook for about 2-3 minutes. Add defrosted veggies and remainder of garlic, stir, and cover, simmering on low for about 5-10 minutes, to your choice of tenderness, and then add salt and pepper to taste. Turn off heat, and make a well in the pan, and gently lay in the fish, pile up the veggie mixture on top to cover, put the lid back on and let sit for about another 5 minutes. (The reason we do the “well and cover” thing with the fish is that when the halibut is done, it could disintegrate, leaving you with fish mush, so the less moving around the better!)

Serve and enjoy!

To serve 4

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