Fish and rice are two main dietary staples in many cuisines throughout the world. Rice is such a fundamental component of so many diets that in several languages, the words for “food” and “rice” are the same. Topping a bed of whole-grain rice with a piece of fish is a good way to get a variety of nutrients, including high-quality protein, B vitamins, manganese, iron, selenium and omega-3 fatty acids, in one meal. Seasoning fish and rice with salsa, compote, caramelized glaze, relish or sauce are all ways to incorporate vegetables, fruits, herbs and spices into your dish.
Step 1
Preheat the oven to broil.
Step 2
Place 1 cup brown rice and 2 cups water in a saucepan over medium-high heat. Bring to a boil, cover and reduce to a simmer. Cook for 45 minutes, stirring occasionally.
Step 3
Put a cored and quartered tomato, 6 large pitted green olives, a peeled and quartered garlic clove, 2 tsp. dried oregano, 3 tbsp. olive oil and 1 tsp. red wine vinegar together in a food processor. Pulse to combine until the mixture resembles salsa. Add salt and pepper to taste.
Step 4
Set the fish steaks on the baking sheet. Place the sheet under the broiler for 3 minutes.
Step 5
Flip the steaks and drizzle ½ tbsp. olive oil over each one. Season with salt and pepper and return to the oven for 5 minutes, or until golden on top.
Step 6
Remove the rice from the heat once all the water is absorbed. Stir in the remaining 2 tbsp. olive oil, 1 tbsp. fresh lemon juice and ¼ cup currants.
Step 7
Create a bed of rice on each serving plate. Place the fish steaks over the rice. Spoon a generous amount of the tomato salsa over both.
Tips and Warnings
- Well-done or overcooked fish tends to be dry. If you’re searing tuna or salmon steaks, aim for a golden brown char on top and a slightly pink center. You can also use quinoa instead of brown rice for this recipe; just add another ½ cup water to the saucepan.
Things You'll Need
- 1 cup uncooked brown rice
- 2 cups water
- Saucepan
- 1 large tomato, cored and quartered
- 6 large green olives, pitted
- 1 garlic clove, peeled and quartered
- 2 tsp. dried oregano
- 6 tbsp. olive oil
- 1 tsp. red wine vinegar
- Salt
- Pepper
- Food processor
- 2 fish steaks, such as tuna, salmon or halibut
- Baking sheet
- 1 tbsp. fresh lemon juice
- ¼ cup currants
References
- “Salmon”; Sarah Ford, Editor; 2004
- “Chris Carmichael’s Fitness Cookbook”; Chris Carmichael, et al.; 2006
- “The Encyclopedia of Healing Foods”; Michael Murray, N.D., et al.; 2005
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