Halibut Over Wild Rice

Advertisement

Prep Time: 
50 minutes prep time
Number of Servings: 
Serves 4
Recipe Source: 

Ingredients

  • 1/2 cup wild rice
  • 2 cups water or low-sodium stock
  • Pinch of salt
  • Spicy Cucumber Salad
  • 1 (2 lb) halibut fillet or other white fish
  • 1 to 2 Tbsp olive oil
  • Salt and freshly ground black pepper

Directions

  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.
  4. Serve halibut over wild rice. Top with Spicy Cucumber Salad.

Notes

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: 

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

Here's The Perfect Pairing

This light, simple, and delicious salad compliments whitefish perfectly.