Halibut & Black Bean Burrito Casserole

A small portion of flaky halibut is all that’s needed to impart flavor to this fresh-tasting casserole of beans and brown rice – the Pacific fillet won’t overpower the recipe as other varieties might.

    Photo: Edward Pond

By Paula Bowman

Serves: 6
Hands-on time: 15 minutes
Total time: 40 minutes

INGREDIENTS:

• 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 low-fat Monterey Jack or cheddar cheese, finely grated (about 3/4 cup)
• 1/2 cup low-fat sour cream or low-sodium salsa for garnish, optional

INSTRUCTIONS:

1. Preheat oven to 400°F. Lightly mist an 11-cup (2.6 L) casserole dish with cooking spray; set aside.
2. In a small bowl, toss halibut with 1 tsp lime juice and 1/4 tsp cumin; set aside.
3. In a large bowl, combine remaining 2 tsp lime juice, remaining 1/4 tsp cumin, beans and following 6 ingredients; stir to combine.
4. 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.

Nutrients per burrito: Calories: 298, Total Fat: 6 g, Sat. Fat: 1 g, Omega-3s: 210 mg, Omega-6s: 180 mg, Carbs: 40 g, Fiber: 6 g, Sugars: 2 g, Protein: 19 g, Sodium: 414 mg, Cholesterol: 19 mg

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
Diana Cavey
Eldersburg, Maryland
“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
.