Halibut is a very heart healthy choice and easy to prepare. Add a parmesan panko topping and serve over wild rice.
Keyword: fish, rice
Skill Level: Intermediate
1cupwild rice blendsuch as a blend of long-grain brown, sweet brown, whole-grain black, etc.
2teaspoonsminced fresh parsley leaves
2halibut filletsskin removed
Juice from 1/2 lemon
Sea salt and freshly cracked pepperto taste
1/2cupplain panko crumbs
1/4cupof Parmesan cheese
Bring 2 1/2 cups water to a boil. Add wild rice, butter, and salt and return to a boil. Reduce heat to low, cover and let cook for 50 minutes without removing the lid. Remove from heat and let rest 10 minutes, leaving covered.
Stir to fluff rice, transfer to plate and top with the halibut.
Line a baking sheet with tin foil. Place a cooling rack on the baking sheet. Coat with cooking spray. Side Note: Cooking the fish on the rack will allow the fish to be crispy on both sides without flipping it over while cooking.
Combine the panko crumbs, Parmesan cheese, fresh parsley, garlic powder, sea salt, and freshly cracked pepper, to taste together on a plate. Dip the halibut in the panko mixture until evenly coated. Place the coated fish on top of the cooking rack.
Place the baking sheet into the refrigerator for 20-30 minutes. Side Note: This step will ensure the panko coating will stay on the fish.
Preheat the oven to 450 degrees. Spray the top of each piece of fish with olive oil cooking spray. Place the baking sheet with the fish into the oven and cook for 15 minutes or until the fish is cooked through and flaky. Remove from the oven and serve with a lemon wedge. Enjoy.