Turkish · Dinner
Baked Anchovy Rice Bowl (High-Protein)
White fish and anchovy fillets bake over a lemon-tomato rice pilaf with white beans, finished with a fried egg and toasted pine nuts. Turkish flavours of dill, garlic and smoked paprika thread through the bowl, delivering substantial protein and fibre per serving.
$6
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
612Calories
58.3gProtein
21.4gFat
52.1gCarbs
4.1gSugar
8.6gFiber
1074mgSodium
330mgChol
4.2gSat Fat
1180mgPotassium
175mgCalcium
5.8mgIron
4.9mcgVitamin B12
22mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat fish chunks dry with paper towel and season with salt and pepper. Chop anchovy fillets, dice tomato, mince garlic, chop dill and parsley, and toast pine nuts over low heat 1–2 minutes until fragrant.
2
Sauté
Warm olive oil in an oven-safe skillet over medium heat. Cook garlic and tomato for 2 minutes until softened and juicy.
3
Build
Stir cooked rice, cannellini beans, smoked paprika and half the lemon juice into the skillet, spreading into an even layer.
4
Bake
Nestle fish chunks and anchovy fillets into rice. Bake at 400°F for 12 minutes until fish flakes easily with a fork.
5
Fry
While baking, fry egg in a small nonstick pan over medium-low heat for 2–3 minutes until the white sets and yolk stays soft.
6
Plate
Spoon rice and fish into a bowl, top with fried egg, scatter dill, parsley and pine nuts over top, and serve with remaining lemon juice and wedges.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 88 anchovy fillets
- 1 cup190g basmati rice, cooked
- 2/3 cup120g cannellini beans, cooked
- 22 eggs
- 11 tomato
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp fresh dill
- 2 tbsp2 tbsp fresh parsley
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp smoked paprika
- 11 lemon
- 2 tbsp2 tbsp pine nuts
- salt and black pepper to taste
