Prosciutto Wrapped Halibut with Roasted Pepper Wild Rice
FitMenCook
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Prosciutto Wrapped Halibut
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Ingredients
Ingredients for 2 servings
- 10oz halibut filets (split into two filets)
- SUBSTITUTE: cod
- 1 1/2 teaspoons garlic powder
- 1 1/2 teaspoons onion powder
- pinch of black pepper
- 2oz (56g) prosciutto slices
- 1 tablespoon olive oil
- 1 tablespoon (vegan) butter (OPTIONAL but included in calorie count)
- pinch of sea salt
Steps
- Season fillets with garlic, onion and black pepper, rub generously. Tightly wrap each piece of fish in prosciutto.
- Set a nonstick skillet on medium high heat. Once hot, add olive oil, then add the fish. Sear the fish on each side for 3 to 4 minutes. Once the fish has cooked through, about 6 to 8 minutes, reduce the heat to low-medium and add the optional butter. When the butter melts, continuously spoon the butter over the fish.
- Remove from the fish from the skillet and let it settle for 3 to 5 minutes before enjoying. Add a pinch of sea salt to taste if necessary, just remember that prosciutto tends to be high in sodium so it may not be needed.
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Calories
310
Protein
35g
Fat
17g
Carbs
3g
Sodium
1180mg
Fiber
0g
Sugar
0g
Roasted Red Pepper Wild Rice
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Ingredients
Ingredients for 3 servings
- 1 cup wild rice (or brown rice, jasmine rice)
- 1 1/2 cups water + pinch of sea salt
- 1 medium red bell pepper
- 1/4 cup chopped parsley, tightly packed
- 1/8 cup chopped mint, tightly packed
- 1/8 cup (Thai) basil, tightly packed
- 2 tablespoons olive oil
- 1 tablespoon lemon zest
- juice from 1 lemon
- pinch of sea salt & pepper
Steps
- Set oven to 430F.
- Place a red bell pepper on a baking tray lined with parchment or foil, then roast for 20-25 minutes until the skin is seared and blistered. Set the bell pepper aside to cool. When it has cooled enough to touch, remove the skin and the seeds inside (this is an important step). Then dice into small pieces.
- Rinse rice under water before cooking to prevent the rice sticking together once cooked. Bring a pot of water & salt to boil, then add the wild rice. Reduce to simmer then cover and cook for 12 – 15 minutes until rice has absorbed the liquid. Once the rice has cooked, flake with a fork. If the rice is sticking together (i.e., clumping, etc), run under warm water using a strainer, shake the rice dry, then set aside.
- Place the rice and the remaining ingredients in a bowl and mix. Season to taste with sea salt & pepper. Enjoy this rice hot or cold.
Calories
220
Protein
7g
Fat
7g
Carbs
34g
Sodium
280mg
Fiber
4g
Sugar
3g