Wild Rice Crusted Halibut

The American Heart Association recommends that those with coronary artery disease should consume 1000 mg of EPA+DHA (omega 3's) per day.  The 2010 Dietary Guidelines for Americans suggest that all of us (regardless of heart health) should eat variety of seafood twice per week, 8 ounces or more. Did you know that the average American only get 3 ½ ounce of seafood per week?

So now you probably know that you need to add omega-3s into your diet if you eat anything close to the typical American diet. You’ve probably heard that salmon and tuna are two really great sources of those omega=3s, right? Well, I bet you didn’t know that halibut is an excellent source of omega-3s as well!

Halibut is snow-white in color and it has a firm flaky texture. This recipes features this delicious fish, but, you can also substitute cod or tilapia if that’s all you have on hand. Remember, the omega-3 content of fish is dependent on what the fish eats (or is fed). Since halibut is a large fish, it has the ability to eat things like crab, cod, and even shrimp. Since tilapia and cod are smaller fish, they will have a lower omega-3 content because of their ability to only consume small fish.

This recipe uses wild rice as the “breading” which ends up giving the fish a nice nutty flavor. I only tested this recipe with wild rice, but I am sure you could substitute it with brown rice. If you do, let me know how it turns out!


  • 3 tablespoons canola oil, divided
  • ½ cup wild rice
  • 1 cup gluten free flour
  • 2 large eggs
  • 4 5–6-ounce skinless halibut fillets
  • Salt and pepper, to taste
  • Lemon wedges


  1. Heat 1 Tbsp. oil in a medium skillet. Add the rice, tossing occasionally, until the rice has popped and is lightly browned, about 4 minutes. Transfer to a paper towel and let cool.
  2. Pulse in a food processor to a fine powder. 

  3. Preheat oven to 350°.
  4. Place flour in one bowl, beaten eggs in another bowl, rice powder in a third bowl.
  5. Dredge each piece of fish in the flour, then into the egg, then into the rice powder.
  6. Heat 2 Tbsp. oil in a cast iron skillet
  7. Cook fish until golden brown, about 3 minutes per side.
  8. Transfer skillet to oven for approximately 3 minutes
  9. Serve with lemon wedges (I think it tastes best with 2 lemon wedges squeezed over the fish)
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