Although you can substitute any favorite fish, halibut has a high concentration of omega-3s that are beneficial for heart health. The authors recommend purchasing seafood from reputable sources that promote sustainability through the Marine Stewardship Council.


  • 1 Tbsp extra-virgin olive oil
  • 1 large onion, chopped
  • ½ cup chopped green pepper
  • 2 garlic cloves, chopped
  • 1 (28-oz.) can low-sodium chopped tomatoes
  • 2 Tbsp. dried parsley
  • 2 tsp. paprika
  • ¼ tsp. sugar
  • ¼ tsp. cayenne pepper
  • 1 bay leaf
  • 1 lb. halibut fillets, cut into 1-inch strips

Makes 4 servings.


  1. Heat the oil in a large skillet. Sauté the onion, green pepper, and garlic until tender, about 4 minutes.
  2. Add the tomatoes, parsley, paprika, sugar, cayenne pepper, and bay leaf, and bring to a boil over high heat. Reduce the heat, cover, and simmer for 30 minutes.
  3. Add the halibut pieces to the sauce. Cook about 5 minutes, stirring occasionally, until the fish flakes easily with a fork.

Per serving: Calories 197 (from fat 45); Fat 5g (saturated 1g); Chol. 56mg.; Sodium 244mg; Carbs. 17g; Protein 24g.

Source: DASH Diet for Dummies, A Wiley Brand, by Dr. Sarah Samaan, Rosanne Rust, and Cindy Kleckner.

Barbara Walch

Barbara Walch joined the staff of Plano Profile in August 1986 and currently serves as Food Editor and Associate Publisher, Community Relations. In addition to writing Dining In, a monthly food feature,...