Seafood
Halibut Piccata with Black Rice, Broccoli & Toasted Pepitas
A bright, fresh take on classic piccata featuring portion-smart halibut with a light almond flour coating, nutty black rice, tender broccoli, and toasted pepitas for extra crunch and plant protein. Lemon, capers, garlic, and white wine create a lively pan sauce that brings the whole plate together. It is a simple, elegant Protein Flip™ meal with nutrition coming from multiple ingredients across the plate.
Ingredients
- 4 halibut fillets, 4 oz each
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 cup almond flour
- 1 tablespoon avocado oil
- 1/2 cup dry white wine or low-sodium broth
- 2 garlic cloves, minced
- 2 tablespoons capers, drained
- Juice of 1 lemon, about 2 to 3 tablespoons
- 1 tablespoon unsalted butter
- 2/3 cup dry black rice, about 2 cups cooked
- 2 cups broccoli florets
- 1/4 cup toasted pepitas
- Chopped fresh parsley, for garnish
Directions
- 1
Cook the black rice
Rinse the black rice under cool running water. Cook according to package directions until tender. Fluff with a fork, cover, and keep warm while you prepare the rest of the meal.
- 2
Prepare the broccoli
Cut the broccoli into evenly sized florets. Steam for about 4 to 5 minutes, or until bright green and tender-crisp. Remove from the heat and keep warm.
- 3
Prepare the halibut
Pat the halibut fillets thoroughly dry with paper towels. Season both sides with kosher salt and black pepper. Place the almond flour in a shallow dish. Lightly dredge each fillet in the almond flour, coating both sides and gently shaking off any excess. You want a thin coating rather than a heavy crust.
- 4
Sear the halibut
Heat the avocado oil in a large skillet over medium-high heat. Once the oil is hot, add the halibut, leaving a little space between each fillet. Cook for 2 to 3 minutes on the first side without moving it, until lightly golden. Carefully turn and cook for another 2 to 3 minutes, depending on the thickness of the fish, until the halibut is opaque and flakes easily. Transfer to a plate and set aside.
- 5
Build the piccata sauce
Reduce the heat to medium. Add the garlic to the same skillet and cook for about 30 seconds, stirring frequently, just until fragrant. Do not let the garlic brown.
- 6
Deglaze the pan
Pour in the white wine or broth and add the capers. Use a wooden spoon to scrape up the flavorful browned bits from the bottom of the skillet. Bring to a gentle simmer and cook for 2 to 3 minutes, allowing the liquid to reduce slightly.
- 7
Finish the sauce
Add the fresh lemon juice and stir to combine. Reduce the heat to low and add the butter, swirling or stirring until it melts into the sauce and creates a light, glossy finish. Taste and adjust the lemon, salt, or pepper if needed.
- 8
Return the halibut to the pan
Place the halibut back into the skillet and spoon some of the lemon-caper sauce over each fillet. Warm for 30 to 60 seconds, just long enough to coat the fish without overcooking it.
- 9
Assemble the plates
Divide the black rice and steamed broccoli among four plates, about 1/2 cup of each per serving. Add one 4-ounce halibut fillet to each plate. Spoon the piccata sauce and capers over the fish and surrounding ingredients. Finish each plate with about 1 tablespoon toasted pepitas and a sprinkle of fresh parsley.
Protein Flip™ Note
- The 4-ounce halibut keeps the primary protein portion-smart, while black rice, broccoli, almond flour, and pepitas disperse additional protein, fiber, healthy fats, and plant nutrients throughout the plate. At approximately 31 grams of protein and 5 grams of fiber per serving, this is protein-forward but currently falls short of the typical 10 to 13 gram fiber range of a well-built Protein Flip™ plate.
Nutrition
Per 1 serving
Estimated per serving. Actual values vary with brands, substitutions, and portion size. This is general information, not medical or nutrition advice.
Check every ingredient against your own allergies and dietary needs. See our Health & Nutrition Disclaimer.
