Cumin-Dusted Sea Bass on Green Rice

Ingredients

• 1  bay leaves 
• 1 teaspoon cornstarch 
• 0.5 cup fat-skimmed beef broth fat-free
• 2 tablespoons flat parsley fresh chopped
• 2 tablespoons cilantro leaves fresh chopped
• 2  garlic clove minced
• 1 teaspoon ground cumin 
• 2 fillet halibut 1-inch-thick () (18 oz total)
• 0.3 cup juice of lime fresh
• 2 tablespoons blackstrap molasses 
• 0.3 teaspoon olive oil 
• 1 small onion chopped
• 0.5 cup rice long-grain
• 0.8 teaspoon salt 
• 1.3 cups water 

Equipment

• frying pan
• sauce pan
• oven
• whisk

Directions

1. Preheat oven to 500°F.
2. Bring water to a boil in a 2-quart saucepan, then add rice, onion, garlic, bay leaf, salt, and pepper to taste. Return to a boil, cover, and reduce heat to low. Cook until rice is tender and liquid is absorbed, 15 to 17 minutes. Fluff rice with a fork and let stand, covered, 5 minutes. Stir in herbs just before serving.
3. Pat fillets dry and sprinkle with cumin and salt and pepper to taste on both sides.
4. Heat oil in a well-seasoned 10-inch cast-iron skillet over high heat until hot but not smoking, then sear fillets until browned on 1 side, about 5 minutes. Turn fillets over and put skillet in oven. Roast fillets in upper third of oven until just cooked through, 6 to 8 minutes.
5. Whisk together broth, juice, molasses, and cornstarch in a small skillet and simmer, whisking, until slightly thickened, 4 to 5 minutes. Halve each fillet crosswise and serve over rice. Spoon sauce over and around fish.
6. Each serving, including rice, about 301 calories and 4 grams fat.
7. Gourmet