Special Diet Information

Coumadin® (Warfarin)
This recipe is 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.


"You know when they have a fishing show on TV? They catch the fish and then let it go. They don't want to eat the fish, they just want to make it late for something." -Mitch Hedberg

The refrigerator light goes on...

The key to this recipe is to lightly wilt the spinach.

I had a version of this in a restaurant that was simply the seared herbed fish over a fresh spinach salad. I liked it but thought the dressing was too strong. After fiddling with the recipe a few times, I realized what would make it better would be to wilt the spinach before tossing it in the warm sauce.


Whitefish Provencal with Spinach Salad

Servings: 2 | Serving size: 4 ounces fish with spinach salad

Cooking time: 30 minutes

This recipe can easily be multiplied. Serve with Roasted Potatoes or Roasted Mixed Potatoes or Fondant Potatoes.

1/2 tsp. dried thyme
1/2 tsp. dried marjoram
1/8 tsp. dried tarragon
1/8 tsp. black pepper
2 - 4 ounce halibut or other whitefish filets
2 tsp. olive oil
1 large shallot (minced)
1/2 lemon (juiced)
1/8 tsp. salt
1 tsp. Dijon mustard
1/2 tsp. honey
2 Tbsp. white wine
to taste black pepper to taste
2 tsp. capers
4 ounces fresh spinach

Halibut Provencal, an easy healthy fish recipe from Dr. Gourmet

Preheat oven to warm.

Place the thyme, marjoram, tarragon and black pepper on a plate. Mix together until well blended.

Place the halibut on the plate until one side of the fish is coated with the herbs.

Place the olive oil in a large skillet over medium high heat.

When the oil is hot add the fish, herb side down.

Cook for about 8 minutes and turn the fish over.

Cook for two more minutes and remove the fish to plates. Place the plates in the warm oven.

Add the shallots to the skillet and cook for about 2 minutes. Stir frequently.

Add the lemon juice, salt, mustard, honey, white wine, pepper, and capers.

Cook for about one minute and then add the spinach.

Cook for about 1 to 2 minutes until slightly wilted.

Serve the spinach salad topped with the fish.

Nutrition Facts

Serving size: 4 ounces fish with spinach salad

Servings: 4

Amount Per Serving

Calories 223 Calories from Fat 99
  % Daily Value
Total Fat 11g 17%
    Saturated Fat 1.5g 7%
    Monounsaturated Fat 7g
    Trans Fat 0g
Cholesterol 56mg 18%
Sodium 377mg 16%
Total Carbohydrates 9g 3%
    Dietary Fiber 1g 4%
    Sugars 4g
Protein 24g
Vitamin A 2% Vitamin C 15%
Calcium 2% Iron 6%
Vitamin K 12mcg Potassium 879mg