Nutritional Bonus: Selenium is a trace mineral that combines with proteins in the body to create antioxidant enzymes called selenoproteins. The mineral also plays a role in regulating the function of the thyroid gland and immune system. Thanks to the halibut and brown rice, this burrito casserole offers over a quarter of your day's selenium. Other rich sources include Brazil nuts, button and shiitake mushrooms, cod, shrimp, liver and salmon.
READER RECIPE TESTER
"I would have never thought of making fish like this! I considered eating it with store-bought salsa but thought that it might make the burrito soggy. So, instead, I chopped up a few seeded plum tomatoes, an avocado and some red onion. And, since I had a lime for the recipe, I added that as well. It made a fresh chunky salsa, which was perfect on the burritos."
SWITCH IT UP:
For variety or to satisfy picky eaters, you can also opt for diced cooked chicken or shrimp for an equally delicious and savory alternative to the halibut.
See AlsoThe Easiest Baked Halibut
Video: Types of Fish
Chef Jo discusses the best way to prepare different types of fish and how to make sure you're choosing wisely.
- Cook Time
- Prep Time
- Olive oil cooking spray
- 10 oz boneless, skinless Pacific halibut fillet, cut crosswise into 1/4-inch pieces (about 18 pieces)
- 3 tsp fresh lime juice, divided
- 1/2 tsp ground cumin, divided
- 1 cup cooked or BPA-free canned black beans, drained and rinsed
- 1 cup cooked brown rice
- 2 green onions, thinly sliced (about 1/2 cup)
- 1/2 cup corn kernels (thawed, if frozen)
- 1/2 tsp finely grated lime zest
- 1/4 cup finely diced roasted red pepper (TIP If you're opting for store-bought roasted peppers to save you time in the kitchen, select a variety that's jarred in water, not oil.)
- 1 tbsp chopped fresh cilantro
- 6 whole-wheat tortillas (7 inches each)
- 1 1/2 oz Monterey Jack or cheddar cheese, finely grated (about 3/4 cup)
- 1/2 cup sour cream or low-sodium salsa for garnish, optional
- Preheat oven to 400°F. Lightly mist an 11-cup (2.6 L) casserole dish with cooking spray; set aside.
- In a small bowl, toss halibut with 1 tsp lime juice and 1/4 tsp cumin; set aside.
- In a large bowl, combine remaining 2 tsp lime juice, remaining 1/4 tsp cumin, beans and following 6 ingredients; stir to combine.
- Lay tortillas out on a flat work surface and mound 1/3 cup bean mixture onto centre of each. Arrange 3 pieces of halibut in a single layer on top of bean mounds. Roll each tortilla to enclose filling but keep ends open. Arrange filled tortillas, seam sides down, in 1 layer in prepared casserole dish. Sprinkle with cheese and bake, covered with aluminum foil, for 10 minutes. Then remove foil and continue baking until burritos are crispy and cheese is golden brown, about 15 minutes more. Serve burritos with sour cream or salsa, if desired.
- Serving Size: 1 burrito
- Calories: 298
- Carbohydrate Content: 40 g
- Cholesterol Content: 19 mg
- Fat Content: 6 g
- Fiber Content: 6 g
- Protein Content: 19 g
- Saturated Fat Content: 1 g
- Sodium Content: 414 mg
- Sugar Content: 2 g