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Pan-Seared Halibut with Wild Rice and Roasted Vegetables
Created by: Howcan Team
Ingredients
- 4 halibut fillets (6 oz each)
- 1 cup wild rice
- 2 cups chicken or vegetable broth
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 red onion, sliced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat the oven to 400°F (200°C).
- In a large pot, bring the chicken or vegetable broth to a boil. Add the wild rice, reduce heat to low, cover, and simmer for 30 minutes or until the rice is tender and the liquid is absorbed.
- While the rice is cooking, prepare the roasted vegetables. Place the sliced bell peppers, zucchini, and red onion on a baking sheet. Drizzle with olive oil, sprinkle with garlic powder, paprika, salt, and pepper. Toss to coat. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized.
- Season the halibut fillets with salt and pepper. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the halibut fillets and cook for 3-4 minutes on each side, or until golden brown and cooked through.
- To serve, divide the cooked wild rice among 4 plates. Top with a piece of pan-seared halibut and a portion of roasted vegetables. Garnish with fresh parsley and serve hot.
The history of Pan-Seared Halibut with Wild Rice and roasted vegetables dates back to the Pacific Northwest, where the pristine waters yield the freshest halibut. Renowned chefs in Seattle and Vancouver popularized this dish, showcasing the delicate flavor of halibut alongside the nutty texture of wild rice and the earthy sweetness of roasted vegetables. The dish has since become a staple in upscale seafood restaurants across North America. The key to this dish lies in the perfect sear on the halibut, the fluffy texture of the wild rice, and the caramelization of the roasted vegetables. For the best version of this dish, head to the Pacific Northwest for a truly authentic experience.
45 min
4
350 calories
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