Ingredients
- 1/2 cup Wild rice blend
- 3 tbsp Extra-virgin olive oil
- 1/4 cup Red onion minced
- 3 cloves Garlic minced
- 1/2 tsp Ground cumin
- 1.5 cups Black beans along with the liquid from the can
- 16 oz Halibut
- 1/4 tsp Dried oregano
- 1/2 cup Seasoned Panko bread crumbs
- Fresh cilantro garnish
- 4 slices Crusty bread toasted, drizzle with oil if desired season with salt and pepper
Instructions
- Cook the wild rice according to the instructions on the package. Season with salt and pepper to taste. Cover with a lid to keep warm until serving.
- Preheat the oven to 375 degrees.
- Heat a saucepan on medium heat. Add half of the oil. Saute the onion and garlic until soft. Stir in the cumin and beans. Add 1/3 cup of water into the saucepan. Bring to a low simmer until the liquid reduces and starts to thicken. Season with salt and pepper to taste. Then set aside, cover with a lid to keep warm.
- Season the top side of the halibut with oregano, salt and pepper. Drizzle with oil, sprinkle with breadcrumbs to coat the top. Then drizzle with a little more oil. Bake on a baking sheet to an internal temperature of 130 degrees using a thermometer. **optional: place under the oven broiler on low for 2 to 3 minutes to brown the breadcrumbs if needed
- Spoon the black bean sauce over the fish, garnish with cilantro. Serve with bread.
Nutrition
Calories: 576kcal | Carbohydrates: 74g | Protein: 39g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 56mg | Sodium: 464mg | Potassium: 934mg | Fiber: 9g | Sugar: 3g | Vitamin A: 89IU | Vitamin C: 2mg | Calcium: 82mg | Iron: 5mg
Crusted Halibut
Ingredients
- 1/2 cup Wild rice blend
- 3 tbsp Extra-virgin olive oil
- 1/4 cup Red onion minced
- 3 cloves Garlic minced
- 1/2 tsp Ground cumin
- 1.5 cups Black beans along with the liquid from the can
- 16 oz Halibut
- 1/4 tsp Dried oregano
- 1/2 cup Seasoned Panko bread crumbs
- Fresh cilantro garnish
- 4 slices Crusty bread toasted, drizzle with oil if desired season with salt and pepper
Instructions
- Cook the wild rice according to the instructions on the package. Season with salt and pepper to taste. Cover with a lid to keep warm until serving.
- Preheat the oven to 375 degrees.
- Heat a saucepan on medium heat. Add half of the oil. Saute the onion and garlic until soft. Stir in the cumin and beans. Add 1/3 cup of water into the saucepan. Bring to a low simmer until the liquid reduces and starts to thicken. Season with salt and pepper to taste. Then set aside, cover with a lid to keep warm.
- Season the top side of the halibut with oregano, salt and pepper. Drizzle with oil, sprinkle with breadcrumbs to coat the top. Then drizzle with a little more oil. Bake on a baking sheet to an internal temperature of 130 degrees using a thermometer. **optional: place under the oven broiler on low for 2 to 3 minutes to brown the breadcrumbs if needed
- Spoon the black bean sauce over the fish, garnish with cilantro. Serve with bread.
Nutrition
Calories: 576kcalCarbohydrates: 74gProtein: 39gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 56mgSodium: 464mgPotassium: 934mgFiber: 9gSugar: 3gVitamin A: 89IUVitamin C: 2mgCalcium: 82mgIron: 5mg
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