Halibut Over Wild Rice


Prep Time: 
50 minutes prep time
Number of Servings: 
Serves 4
  • 1/2 c wild rice
  • 2 c water or low-sodium stock
  • Pinch of salt
  • Spicy Cucumber Salad (recipe here)
  • 1 (2-lb) halibut fillet or other white fish
  • 1-2 Tbsp olive oil
  • Salt and freshly ground black pepper
  1. To prepare rice: Rinse rice and combine it with water or stock and salt in a pot. Cover and bring to a boil over high heat. Reduce to a simmer and cook, covered, for 45 minutes, or until rice is chewy. 
  2. While rice is cooking, prepare cucumber salad. Set aside.
  3. Prepare a medium-high fire in a gas or charcoal grill. Spray the grill grate with nonstick spray. Rub both sides of fish with oil, season with salt and pepper to taste, and cook over medium-high heat for 5 minutes per side, covered, or until fish is opaque and flakes easily. Serve halibut over wild rice. Top with Spicy Cucumber Salad.

Halibut is an iconic New England flatfish — white, firm, flaky, not too oily — and a pure protein that’s been ridiculously overfished in the Gulf of Maine/Georges Bank region. Since the early 1900s, the Atlantic halibut population has been steadily declining, and, even though this recipe comes from a New England cookbook, Pacific halibut is a more sustainable fish choice. Good substitutes include fluke, sole, flounder, wild striped bass, and cod.

Nutrition Info: 

Per serving (without Spicy Cucumber Salad): 327 Calories, 47 g Protein, 16 g Carbohydrates, 1 g Fiber, 7 g Total fat (1 g sat), 337 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, Phosphorus, ★★★★ Vitamin B12, ★★★ Potassium, ★★ Magnesium, ★ Vitamin E, Zinc