Cumin-Dusted Sea Bass on Green Rice |
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Prep Time: 45 Minutes Cook Time: 0 Minutes |
Ready In: 45 Minutes Servings: 4 |
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The two-step method of searing and then roasting this thick fillet is what keeps the fish succulent. Ingredients:
1 1/4 cups water |
1/2 cup long-grain rice |
1 small onion, chopped |
2 garlic cloves, minced |
1 bay leaf |
3/4 teaspoon salt |
2 tablespoons chopped fresh cilantro |
2 tablespoons chopped fresh flat-leaf pasley |
2 (1-inch-thick) skinned chilean sea bass, monkfish, or halibut fillets (18 oz total) |
1 teaspoon ground cumin |
1/4 teaspoon olive oil |
1/2 cup fat-free chicken broth |
1/4 cup fresh lime juice |
2 tablespoons molasses |
1 teaspoon cornstarch |
Directions:
1. Preheat oven to 500°F.
2. Make rice: Bring water to a boil in a 2-quart saucepan, then add rice, onion, garlic, bay leaf, salt, and pepper to taste. Return to a boil, cover, and reduce heat to low. Cook until rice is tender and liquid is absorbed, 15 to 17 minutes. Fluff rice with a fork and let stand, covered, 5 minutes. Stir in herbs just before serving.
3. Cook fish while rice is cooking: Pat fillets dry and sprinkle with cumin and salt and pepper to taste on both sides. Heat oil in a well-seasoned 10-inch cast-iron skillet over high heat until hot but not smoking, then sear fillets until browned on 1 side, about 5 minutes. Turn fillets over and put skillet in oven. Roast fillets in upper third of oven until just cooked through, 6 to 8 minutes.
4. Make sauce while rice is standing: Whisk together broth, juice, molasses, and cornstarch in a small skillet and simmer, whisking, until slightly thickened, 4 to 5 minutes. Halve each fillet crosswise and serve over rice. Spoon sauce over and around fish.
5. Each serving, including rice, about 301 calories and 4 grams fat. Nutritional analysis provided by Gourmet
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