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.
- 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
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 0 g