Top-Seeded Halibut

Halibut is among my favorite fish because of its mild flavor and flaky texture. I like to keep things pretty simple when preparing it; I usually just bake it with some fresh herbs in a little white wine and serve it with my favorite tartar sauce (I’m a bit of a tartar sauce junkie).

However, when I was having guests over not too long ago, I decided to break my tartar-sauce habit for the night and prepare a sesame-crusted halibut.

The sesame seeds add a nutty flavor to the fish and create a nice crust. It didn’t even need tartar sauce.

As a side dish, I prepared a flavorful curried rice dish studded with plump raisins and coconut. The slight spiciness of the rice is a perfect complement to the mild fish.

Round out the meal with a green vegetable or salad and a nice bottle of white wine and you’re set.

Menu (30 MINUTES OR LESS)

Sesame-Crusted Halibut

Raisin and Coconut Curried Rice

Green Salad

SESAME-CRUSTED HALIBUT

1 1/2 pounds halibut, cut into 4 equal pieces

Salt

1 egg white, lightly beaten

1/3 cup sesame seeds

1 tablespoon butter

1/2 lemon, cut into wedges

Season fillets with salt to taste. Brush meat side, not skin side, with egg white.

Spread sesame seeds on plate. Gently press each fillet meat side down into sesame seeds to coat.

Melt butter in large nonstick skillet over low heat, being careful not to brown butter. Place fillets sesame seed side down in pan and cook until lightly golden on bottom, about 3 minutes.

Turn each fillet skin side down, cover and cook over low heat until fish flakes easily when tested with fork, 4 to 5 minutes. (Note: Cooking time will vary depending on thickness of fish. Do not overcook or fish will be dry.)

Garnish with lemon wedge.

4 servings. Each serving:

389 calories; 172 mg sodium; 79 mg cholesterol; 31 grams fat; 1 gram carbohydrates; 26 grams protein; 1.44 grams fiber.

RAISIN AND COCONUT CURRIED RICE (VEGETERIAN)

1 tablespoon butter

1/3 cup minced onion

1 tablespoon curry powder

1 cup basmati rice

1 3/4 cup water

1/2 cup raisins

1/2 cup shredded coconut

Melt butter in medium skillet over low heat. Add onion and cook until translucent, 3 to 4 minutes. Add curry powder and cook, stirring constantly, 1 to 2 minutes. Add rice and cook, stirring constantly, 1 to 2 more minutes.

Add water, increase heat and bring to boil. Immediately reduce heat and simmer, covered, until water is absorbed, about 10 minutes.

Turn off heat, add raisins and coconut but do not stir. Cover and let sit until ready to serve.

Stir rice gently before serving to combine all ingredients.

4 servings. Each serving:

330 calories; 66 mg sodium; 8 mg cholesterol; 8 grams fat; 62 grams carbohydrates; 5 grams protein; 2.22 grams fiber.

INGREDIENTS

SHOPPING LIST

1 (14-ounce) bag shredded coconut

1 1/2 pounds halibut

1 head lettuce

1 (1-pound) box raisins

1 (3/4-pound) box basmati rice

1 (2.6-ounce) jar sesame seeds

STAPLES

Butter

Curry powder

Egg

Lemon

Oil

Small onion

Salt

Vinegar

COUNTDOWN

30 minutes before: Season fish with salt and set aside. Saute onion, add curry powder and rice.

25 minutes before: Add water to rice, bring to boil, cover and let bimmer. Prepare lettuce for salad and chill.

20 minutes before: Heat butter for fish. Coat fish with egg white. Press in sesame seeds.

12 minutes before: Place fish in skillet sesame seed side down.

10 minutes before: Turn heat off under rice and add raisins and coconut.

8 minutes before: Turn fish and finish cooking. Prepare vinaigrette and toss with salad.

3 minutes before: Stir rice to combine ingredients and serve with fish and salad.