Herb-Crusted Halibut With Rice Pilaf
Note: Feel free to use other types of fish, such as trout, cod and tilapia.
Nutrition Score per serving
(1 halibut fillet
2/3 cup pilaf): 272 calories
28% fat (8 g; 1 g saturated)
30% carbs (20 g)
42% protein (29 g)
1 g fiber
68 mg calcium
1 mg iron
341 mg sodium
Serves: 4
Prep Time: 5 minutes
Cook Time: 12 min.
Ingredients
| Nonstick cooking spray | ||
| Salt and ground black pepper | ||
| 4 | 5-ounce halibut fillets, about1 inch thick | |
| 2 | T | chopped fresh basil |
| 2 | T | chopped fresh mint |
| 1⁄2 | t | dried mustard |
| 3 | t | olive oil, divided |
| 2 | shallots, minced | |
| 2 | clv | garlic, minced |
| 1 | c | instant brown rice |
| 1 1⁄4 | c | reduced-sodium chickenbroth, vegetable broth or water |
| 1⁄4 | c | roasted soybeans |
Instructions
Preheat oven to 425°F. Coat a baking sheet with cooking spray.
Salt and pepper both sides of fish, to taste. In a small bowl, combine basil, mint, mustard and 1 teaspoon of oil. Mix well and rub over both sides of fish.
Transfer fish to prepared pan and roast 10–12 minutes, until fork-tender (no turning of fish necessary). Meanwhile, heat remaining oil in a saucepan over medium-high heat. Add shallots and garlic and cook 1 minute. Add rice and cook 1 minute more. Add broth and bring mixture to a boil. Reduce heat to low, cover and simmer 10 minutes. Remove from heat, add soybeans and fluff with a fork. Serve rice pilaf alongside roasted fish.
