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Poached halibut rice bowl with pesto, spinach, peas, and white rice in a healthy Mediterranean-style meal

Microwave Poached Halibut Bowl

A light, healthy, and incredibly easy meal — ready in minutes.
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Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Course Main Course
Cuisine American, Mediterranean
Calories 380 kcal

Equipment

  • 1 Microwave-safe dish (for poaching halibut)
  • 1 Microwave-safe bowl (for spinach and peas)
  • 1 Microwave
  • 1 Measuring cups
  • 1 Fork (to check fish doneness)
  • 1 Spoon (for pesto and serving)
  • 1 Small strainer (to drain vegetables)
  • 1 Knife and cutting board (if adding lemon or extras)

Ingredients
  

  • 1 halibut filet 6–10 oz
  • 1 cup water enough to submerge fish
  • Pinch of salt
  • 1 cup cooked white rice
  • 1 cup fresh or frozen spinach
  • ½ cup peas fresh or frozen
  • 2 tbsp pesto (store-bought or homemade)

Instructions
 

  • Poach the Halibut (Microwave Method)
    Place halibut filet in a microwave-safe dish.
    Add enough water to fully submerge the fish.
    Sprinkle a pinch of salt into the water.
    Cover loosely with a microwave-safe lid or plate.
    Microwave on high for 4–5 minutes, depending on thickness:
    Thin filet: 4 minutes
    Thick filet: 5 minutes
    Fish is done when it flakes easily with a fork.
  • Cook Spinach and Peas
    Place spinach and peas in a microwave-safe bowl.
    Add 1–2 tablespoons water.
    Microwave 2–3 minutes until tender.
    Drain and lightly salt if desired.
  • Assemble the Bowl
    Place white rice in a bowl or plate.
    Add spinach and peas over the rice.
    Carefully place poached halibut on top.
    Spoon pesto sauce over the fish.
    Optional: drizzle a little poaching liquid over rice for extra moisture.
  • Optional Extras (Still Easy)
    Squeeze of lemon
    Drizzle olive oil
    Small pat of butter
    Pinch chili flakes

Notes

Why This Meal is Great
• Super easy
• Healthy and light
• Minimal cleanup
• Ready in minutes
• Fresh pesto adds big flavor
Simple, fast, and delicious.

Nutrition

Serving: 1filletCalories: 380kcalCarbohydrates: 57gProtein: 10gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.2gCholesterol: 2mgSodium: 298mgPotassium: 232mgFiber: 5gSugar: 5gVitamin A: 1159IUVitamin C: 29mgCalcium: 89mgIron: 2mg
Keyword Dinner, Easy, Easy seafood dinner, Fast, Halibut rice bowl, Halibut with rice and vegetables, Light fish dinner, Microwave halibut recipe, One bowl seafood meal, Pesto halibut, Poached halibut recipe, Quick halibut recipe, recipe, Weeknight seafood dinner
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