Seared Wild Alaskan Pollock & Caper Yogurt with Broccoli, Peppers & Rice

Seared Wild Alaskan Pollock & Caper Yogurt

with Broccoli, Peppers & Rice

35 MIN
8 SmartPoints®
2 Servings
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From the Test Kitchen

A colorful rice blend—including a nutty red variety—makes for a vibrant base for our flaky, pan-seared fish here. It’s all topped with creamy yogurt brightened with briny capers and aromatic garlic.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

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  • Nutrition
    PER SERVING
  • Calories
    460 Cals (est.)
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Seared Wild Alaskan Pollock & Caper Yogurt with Broccoli, Peppers & Rice
Title
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tips & techniques
Cook the rice:
1 Cook the rice:

Fill a medium pot with water; cover and heat to boiling on high. Once boiling, add the rice and cook, uncovered, 30 to 32 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. 

Prepare the ingredients & make the caper yogurt:
2 Prepare the ingredients & make the caper yogurt:

While the rice cooks, wash and dry the broccoli; cut off and discard the bottom 1/2 inch of the stem, then cut the broccoli into small florets. Roughly chop the capers. Peel 2 cloves of garlic. Roughly chop 1 clove. Using a zester, finely grate the remaining clove into a paste (or use the small side of a box grater). Roughly chop the peppers. In a bowl, combine the yogurt, chopped capers, and as much of the garlic paste as you’d like. Season with salt and pepper. 

Cook the broccoli:
3 Cook the broccoli:

Once the rice has cooked about 15 minutes, in a medium pan (nonstick, if you have one), heat 1 1/2 teaspoons of olive oil on medium-high until hot. Add the broccoli florets in an even layer; season with salt and pepper. Cook, without stirring, 3 to 4 minutes, or until lightly browned and slightly softened. Add the chopped garlic; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until softened. Add 1/3 cup of water (carefully, as the liquid may splatter); season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the broccoli is softened and the water has cooked off. Transfer to a bowl. Wipe out the pan. 

Cook the fish:
4 Cook the fish:

Pat the fish dry with paper towels. Transfer to a cutting board and cut each fillet into 2 equal-sized pieces. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In the same pan, heat 1 1/2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. 

Finish the rice & serve your dish:
5 Finish the rice & serve your dish:

To the pot of cooked rice, add the cooked broccoli, chopped peppers, and vinegar. Season with salt and pepper; stir to combine. Serve the finished rice topped with cooked fish and caper yogurt. Enjoy! 

Tips from Home Chefs

Cook the rice:
1 Cook the rice:

Fill a medium pot with water; cover and heat to boiling on high. Once boiling, add the rice and cook, uncovered, 30 to 32 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. 

2 Prepare the ingredients & make the caper yogurt:

While the rice cooks, wash and dry the broccoli; cut off and discard the bottom 1/2 inch of the stem, then cut the broccoli into small florets. Roughly chop the capers. Peel 2 cloves of garlic. Roughly chop 1 clove. Using a zester, finely grate the remaining clove into a paste (or use the small side of a box grater). Roughly chop the peppers. In a bowl, combine the yogurt, chopped capers, and as much of the garlic paste as you’d like. Season with salt and pepper. 

Prepare the ingredients & make the caper yogurt:
Cook the broccoli:
3 Cook the broccoli:

Once the rice has cooked about 15 minutes, in a medium pan (nonstick, if you have one), heat 1 1/2 teaspoons of olive oil on medium-high until hot. Add the broccoli florets in an even layer; season with salt and pepper. Cook, without stirring, 3 to 4 minutes, or until lightly browned and slightly softened. Add the chopped garlic; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until softened. Add 1/3 cup of water (carefully, as the liquid may splatter); season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the broccoli is softened and the water has cooked off. Transfer to a bowl. Wipe out the pan. 

4 Cook the fish:

Pat the fish dry with paper towels. Transfer to a cutting board and cut each fillet into 2 equal-sized pieces. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In the same pan, heat 1 1/2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. 

Cook the fish:
Finish the rice & serve your dish:
5 Finish the rice & serve your dish:

To the pot of cooked rice, add the cooked broccoli, chopped peppers, and vinegar. Season with salt and pepper; stir to combine. Serve the finished rice topped with cooked fish and caper yogurt. Enjoy! 

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