I love wild rice - possibly because it’s not really rice. It’s a semi-aquatic grass with a toothsome texture and nutty flavor. It is cooked and used like rice yet requires longer cook times than most rice varieties. It has fewer calories, less fat, and fewer carbohydrates than both brown and white rice. It is also a complete protein with all nine essential amino acids. Additionally it contains more fiber, potassium, and zinc than white and brown rice.
So while most dishes start with a protein, I was just looking for something good to go with the rice. Enter my favorite fish - Chilean Sea Bass.
INGREDIENTS
1 1/2 cups low sodium chicken broth
1 1/2 cups orange juice, plus 2 tablespoons
5 tablespoons butter, divided
1/2 tsp EACH salt, dried parsley
1/4 tsp EACH pepper, dried oregano, dried thyme
1 tablespoon your favorite curry powder - I used Vadouvan.
1 bay leaf
1 cup wild rice blend, rinsed and drained
1/2 large onion, diced
1 Fuji or honeycrisp apple, chopped fine
1 red bell pepper, diced
3 garlic cloves, minced
1 teaspoon apple cider vinegar (to taste)
1/2 cup toasted coconut flakes, large*
2 Chilean Sea Bass fillets
1 tablespoon honey
METHOD
* I haven’t tried this recipe with the usual small flaked coconut, but I enjoy the meaty texture of large coconut flaked - especially in butter. I got mine at Wegman’s, but I’ve seen it in other stores, on Amazon and at the New Castle Farmers Market Pantry. Start the rice first.
In a large nonstick skillet, melt 2 tablespoons butter over medium heat. Increase heat to medium high and add onions, bell pepper and apples; saute for 5-7 minutes, or until all are tender.
Add garlic and saute for 30 more seconds.
Add to that pan the broth, 1 1/2 cups orange juice, half of the coconut flakes, 1 tablespoon butter, salt, pepper, dried thyme, oregano, parsley, curry and bay leaf to a boil.
Add rice, cover and reduce heat to low. Simmer 45-60 minutes, or until rice is tender and almost all of the liquid has been absorbed, stirring occasionally and replacing lid.
Add additional water if needed if rice has absorbed all the liquid and is still not done cooking. Check for doneness at 45 minutes.
Taste the rice and if it seems too sweet, add some apple cider vinegar.
In 1/2 tablespoon of butter, toast the other 1/4 cup coconut flakes on medium high just until they start to brown. Set aside.
When the rice is almost done, pat the fillets dry on both sides.
In another pan, melt the last 1 1/2 tablespoon of butter on medium-high heat.
Salt and pepper the fish on both sides and place in the butter.
Add the fillets skin-side-down (if any) and pan-sear for 3-4 minutes per side. The cooking time depends on the thickness of the fillets.
When ready to flip, if the fillets stick, let them cook for 10-15 seconds more, and then try again.
The fish is ready when it flakes easily with a fork and has reached an internal temperature of 140-145.
Add the coconut and remaining 2 tablespoons orange juice to the pan.
Don’t drain the rice, place it on a plate and top with the fish, drizzling the coconut and butter mixture on top.
Try a nice Pinot Grigio like Laudato Pinot Grigio - it’s light and a bit citrusy and goes really well with the curried rice.
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