My Son Jackson's Favorite Meal
With this meal, you can use any of your favorite fish. We try to purchase our fish from our local fish monger because he usually has the best selection of wild fresh fish. I do not use a lot of seasonings with most seafood as we don't want to mask the delicate flavor. We like to cook our fish to a medium. This meal uses a limited amount of ingredients and can be modified to meet your family's taste.
- Wild Alaskan Halibut (you can use any fish of your choice)
- Broccoli cut in spears
- Seeds of Change Quinoa & Brown rice with garlic
- Olive Oil
*Tip: Before cooking the fish (or protein), I try to take it out of the fridge at least 30 minutes before to take the chill off. This helps prevent an overcooked outside and raw inside*
Instructions for cooking the fish:
-Pre-heat your oven to 350 degrees
-Salt and pepper both sides of the fish.
-Put a tablespoon of oil in a nonstick frying pan (you may need more oil if not using a nonstick pan) and allow oil to heat up.
-Place fish flesh side down in pan and allow to sear for about 5 minutes then flip the fish and sear the skin side. If when you try to flip the fish, it sticks, it is not ready to be flipped and probably needs another minute or so. Allow skin side to sear for 5 minutes.
-Transfer fish into oven proof dish and place in the oven for 15-20 minutes depending on the thickness of the fish or until the internal temperature is 145 degrees or the flesh is opaque and separates easily with a fork.
While the fish is cooking, I boil the broccoli in lightly salted water for about 4-5 minutes, just enough to take the crunch off. Then drain and serve.
I cook the quinoa and brown rice according to the package and serve with the fish and broccoli.