Golden Quinoa Crusted Halibut

Name: Golden Quinoa Crusted Halibut
Prep time: 7 min
Cook time: 20 min
Total time: 27 min
Cuisine: Mediterranean
Ingredients: 2 8oz portions of Halibut; Fresh garlic or garlic granules; onion powder; salt; pepper; 1 orange; 1 cup uncooked tricolor quinoa; 3 Shallots; 2 Zucchini; 1 cup Mushrooms (optional); Sesame oil for drizzling; 1/3 cup Flour for dredging; 2 tablespoons Sour cream for dredging; 2 cups Spinach

9 steps

Prep:7minCook:20min

Due to its high nutrient content and versatility, quinoa is a health food favorite. This recipe takes advantage of quinoa's unique attributes and it is prepared as both a crunchy golden crust and an airy-yet filling, rice alternative. The nutty flavor of the quinoa does not over power but actually compliments the Halibut's buttery, slightly sweet, and savory flavor. Served with a bed of seasoned vegetables, this is an impressive and easy dish to cook that is suitable for any special occasion.

Updated at: Thu, 17 Aug 2023 10:31:22 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories635.9 kcal (32%)

Total Fat16.3 g (23%)

Carbs91.1 g (35%)

Sugars12.6 g (14%)

Protein33.5 g (67%)

Sodium492.3 mg (25%)

Fiber11.6 g (42%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

2 x 8 ozhalibut

1 cuptricolor quinoa

1 cupMushrooms

⅓ cupFlour

2 tablespoonsSour cream

for dredging

2 cupsspinach

Instructions

Step 1

In a rice cooker or pot cook 1 cup of quinoa.

Step 2

Meanwhile, wash and zest an orange and then set aside. Chop zucchini, shallots, and mushrooms then arrange in a large pan. Drizzle with olive oil and season generously with salt, garlic, onion. Squeeze 1/4 of orange lightly over everything.

Step 3

Prep a crusting station: Spread some cooked quinoa onto a large plate, spread flour onto another plate or shallow bowl, in another small bowl add sour cream.

Step 4

Pat dry the halibut, then dredge the halibut through the flour, one side only! Then dredge through or spread a thin layer of sour cream onto the fish. Then place the fish sour cream side down onto the cooked quinoa and press firmly to create a crust. The quinoa should be a thin, tightly packed layer. Season both sides of the fish with paprika, garlic, onion, salt, and pepper, and orange zest.

Step 5

Drizzle sesame oil in the pan on medium high heat. Place fish crust side down into pan. Drizzle top of fish with more orange zest and orange juice. Cook for 5 minutes then flip the fish if it starts to break leave it a minute longer.

Step 6

Meanwhile, cook the vegetables.

Step 7

Lift fish, drizzle a little more sesame oil if needed, flip the fish. Cook on the other side until the crust is cooked and internal temperature of the fish is 145F. (About 4 minutes.)

Step 8

Flip fish once more to quinoa side and cook for 2 minutes for a crispier crust. Repeat for all portions of fish. Once the vegetables are done cooking, mix the remaining quinoa into the vegetables.

Step 9

To serve, arrange vegetables onto a plate and place the fish crust side up. If you would like, add some of the remaining quinoa with light squeeze of orange over the fish and the quinoa.