Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"A countryman between two lawyers is like a fish between two cats." -Benjamin Franklin, Statesman

The refrigerator light goes on...

This is so simple. Cut some foil, preheat the oven, toss in the beans, fish, veggies, spices, oil and a bit of wine and you're good to go. You can prep these in advance and keep them in the fridge. Pop them in the oven and 20 minutes later you have a great dinner.


Halibut in Foil with White Beans and Olives

Servings: 2 | Serving size: 4 ounces fish with white beans and veggies

Cooking Time: 30 Minutes

This recipe can easily be multiplied. Reheat gently (but not in the foil). Can be assembled up to 24 hours in advance and kept in the refrigerator until time to cook.


  • 1 15-ounce can no salt added white beans (drained and rinsed)
  • 2 4-ounce halibut filets
  • 1/2 large yellow pepper (julienned)
  • 4 large black olives (sliced into strips)
  • 2 Tbsp. capers
  • 2 Tbsp. extra virgin olive oil
  • 4 Tbsp. white wine
  • 1 medium green onion (thinly sliced crosswise)
  • 1/8 tsp. salt
  • to taste fresh ground black pepper
  • 1 tsp. fresh thyme

Preheat the oven to 375°F.

Fold two pieces of aluminum foil so that they are almost a square (15 inches x 12 inches). Starting at one end of the folded edge, cut a half of a heart shape in such a way that when the foil is opened it is in the shape of a heart.

Place half of the beans on top of one side of the heart shape for each of the pieces of foil.

Top each with the halibut filets.

Add half of the yellow pepper strips, olives, capers, olive oil, white wine, green onion, salt, pepper and thyme.

Close the foil by rolling the edge inward, starting at the point of the heart and working around to the base of the heart.

The foil pouch with the fish inside will be in the shape of a large half circle.

Place the pouches on a cookie sheet and then into the oven and cook for 15 minutes.

Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open.

There will be some hot steam that escapes when the parchment is cut (be careful!).

Nutrition Facts

Serving size: 4 ounces fish with white beans and veggies

Servings: 2

Amount Per Serving

Calories 470 Calories from Fat 153
  % Daily Value
Total Fat 17g 22%
    Saturated Fat 2.5g 13%
    Monounsaturated Fat 11g
    Trans Fat 0g
Cholesterol 55mg 19%
Sodium 500mg 22%
Total Carbohydrates 42g 15%
    Dietary Fiber 16g 58%
    Sugars 1g
Protein 34g
Vitamin A 5% Vitamin C 102%
Calcium 11% Iron 29%
Vitamin K 70mcg Potassium 1200mg