Parmesan Crusted Fish


  • 1-1/2 c. dry wild rice

  • 2 tbsp. olive oil

  • 2 tbsp. minced garlic

  • 1/2 c. chicken broth

  • 12 oz. chopped greens (mustard, collards or kale)

  • 3 tbsp. butter, divided

  • 1/2 c. shredded Parmesan cheese

  • 1/2 c. almond meal/panko breadcrumbs

  • 2 tsp. paprika

  • 1-1/2 to 2 lb. fish fillets

  • 1 tbsp. Dijon mustard

  • 1 tbsp. red wine vinegar

  • Hot sauce

  • Salt and pepper, to taste


  1. Cook wild rice according to the directions on package.

  2. Add olive oil and minced garlic to a large pot set to medium heat.

  3. Allow to sizzle for a minute, then add chicken broth and greens to the pot.

  4. Cover and simmer for 10 minutes, stirring a few times and adding more broth if needed to prevent burning.

  5. Heat 2 tablespoons butter in a cast iron/other skillet over medium heat.

  6. Add Parmesan cheese, almond meal/panko, paprika and some salt and pepper into a shallow dish.

  7. Dip both sides of thefish fillets into this mixture to coat well, then place in heated skillet.

  8. Cook each side for 2 to 4 minutes depending on thickness, until cooked throughout.

  9. Stir mustard and vinegar into cooked greens.

  10. Add 1 tablespoon butter and some salt to cooked wild rice.

  11. Serve a 4- to 6-ounce portion of fish over rice with a side of greens and drizzle with hot sauce if heat is desired.

  12. If making the stack of meals, store remaining fish, rice and greens for later use.