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Herb-Crusted Halibut With Rice Pilaf

Note: Feel free to use other types of fish, such as trout, cod and tilapia.

Serves: 4

Prep Time: 8-10 min.

Cook Time: 12 min.

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

Ingredients

Nonstick cooking spray
Salt and ground black pepper
4 5-ounce halibut fillets, about 1 inch thick
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh mint
1/2 teaspoon dried mustard
3 teaspoons olive oil, divided
2 shallots, minced
2 cloves garlic, minced
1 cup instant brown rice
1 1/4 cups reduced-sodium chicken broth, vegetable broth or water
1/4 cup roasted soybeans

Directions

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.