Pan-Seared White Fish with Lemon-Herb Wild Rice

Quick Summary

A lean, high-protein meal featuring pan-seared white fish served over a bed of protein-rich wild rice, finished with fresh herbs and lemon zest.

Ingredients

Preparation

1. 1. Rinse the wild rice thoroughly. Combine with broth in a pot, bring to a boil, then simmer covered for 45 minutes until tender.
2. 2. Pat the fish dry with a paper towel. Season both sides generously with salt and pepper.
3. 3. Heat oil in a large skillet over medium-high heat. Sear fish for 3–4 minutes per side until golden and opaque.
4. 4. Stir lemon juice and herbs into the cooked rice. Serve the fish immediately atop a generous portion of rice.

Nutrition Snapshot

Frequently Asked Questions

Can I use brown rice instead?

Yes, though wild rice provides a unique, nutty chew. Adjust cooking time to 35-40 minutes for standard brown rice.

What fish works best?

Cod, halibut, or haddock are ideal as they are firm enough to sear without falling apart.

How do I store leftovers?

Keep in an airtight container for up to two days. Reheat gently to avoid drying the fish.