Turkish · Dinner
Baked Anchovy Rice Bowl (Low-Calorie)
White fish fillet baked over dill-and-parsley-flecked rice with tomato, onion and a squeeze of lemon, seasoned with paprika and black pepper. The rice absorbs the fish juices during baking, finished with fresh herbs and a light drizzle of olive oil rather than a heavier butter sauce.
$5
12 minsPrep
25 minsCook
37 minsTotal
EasyLevel
Nutrition per serving
378Calories
36.9gProtein
7.4gFat
41.2gCarbs
6.1gSugar
3.6gFiber
610mgSodium
85mgChol
1.3gSat Fat
980mgPotassium
75mgCalcium
2.6mgIron
1.8mcgVitamin B12
22mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Preheat the oven to 400°F (200°C). Pat the fish fillet dry with paper towels and season both sides with a pinch of salt and black pepper.
2
Sauté the onion in olive oil over medium heat in an oven-safe skillet for 3–4 minutes until soft and translucent. Stir in tomato paste and paprika, cooking for 1 minute.
3
Add the uncooked rice, tomato and vegetable stock to the skillet. Bring to a simmer over medium-high heat, then reduce to low, cover, and cook for 10 minutes.
4
Nestle the seasoned fish fillet on top of the rice, cover the skillet, and transfer to the oven. Bake at 400°F (200°C) for 12–15 minutes until the fish flakes easily.
5
Remove from the oven and let stand covered for 5 minutes to allow the rice to absorb remaining liquid.
6
Scatter the dill and parsley over the fish and rice, then transfer to a serving bowl.
7
Plate
Serve with the lemon wedges alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 2/3 cup130g white rice, uncooked
- 11 onion
- 11 tomato
- 2 tbsp2 tbsp tomato paste
- 1 1/2 cup360ml vegetable stock, low-sodium
- 2 tbsp2 tbsp dill
- 2 tbsp2 tbsp parsley
- 2 tsp2 tsp olive oil
- 1 tsp1 tsp paprika
- 1/2 tsp1/2 tsp black pepper
- 1/2 tsp1/2 tsp salt
- 44 lemon wedges
