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Wild Rice-Crusted Halibut

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Ingredients:

  • 4 tablespoons vegetable oil, divided
  • 1/2 cup wild rice
  • 1 cup all-purpose flour
  • 2 large eggs
  • 4 (5–6-ounce) skinless halibut, hake, or cod fillets
  • Kosher salt, freshly ground pepper
  • Lemon wedges (for serving)
Servings: 4

Instructions:
  1. Heat 2 tablespoons oil in a medium skillet over medium-high. Add rice and cook, tossing occasionally, until grains have popped open like popcorn and are lightly browned, about 2 minutes. Transfer to paper towels and let cool. Pulse in a food processor or blender to a fine powder.
  2. Preheat oven to 350°F. Place flour in a shallow bowl. Beat eggs and 1 tablespoon water in another shallow bowl. Place wild rice powder in a baking dish. Season fish with salt and pepper. Working with 1 fillet at a time, dredge in flour, shaking off excess, then dip into egg mixture, turning to coat evenly. Coat with rice powder, pressing gently to adhere.
  3. Heat remaining 2 tablespoons oil in a large ovenproof nonstick skillet over medium-high. Cook fish until golden brown, about 2 minutes per side. Transfer skillet to oven and roast fish until just opaque throughout, about 3 minutes. Serve with lemon wedges.
Instructions:
  1. Wild rice powder can be made 3 days ahead. Store airtight at room temperature.


Estimated Nutrient Breakdown:


Calories: 1,892.10
Weight: 996.38g
Total Fat: 71.80g
Saturated Fat: 7.91g
Trans-Fat: 0.47g
Monounsaturated Fat: 44.80g
Polyunsaturated Fat: 13.99g
Protein: 148.41g


Cholesterol: 640.19g
Sodium: 2,306.15g
Calcium: 194.29g
Magnesium: 381.29g
Potassium: 3,199.22g
Iron: 11.55g
Zink: 9.75g
Phosphorus: 1,946.61


Vit A: 235.71
Vit B1: 1.59
Vit B2: 1.69
Vit B3: 25.72
Vit B6: 2.07
Vit B12: 6.57
Vit D: 7.61
Vit E: 7.61
Vit K1: 2.82

Notes:

Caution: Sulfites
Health Notes: Sugar-Conscious,Peanut-Free,Tree-Nut-Free,Alcohol-Free,
Notes: I be crazy about modules, because they are astonishing!


Author: Epicurious
Tags: Wild Food Box

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