Middle Eastern · Dinner
Fish and Spiced Rice with Caramelized Onions (Low-Calorie)
Pan-seared white fish fillet sits over cumin- and cinnamon-spiced basmati rice, topped with slow-caramelized onions cooked low and slow in minimal oil. Toasted pine nuts finish the plate. The dish stays true to Middle Eastern rice-and-fish tradition while cutting fat and calories through lighter searing and reduced oil.
$5
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
392Calories
34.1gProtein
9.4gFat
45.8gCarbs
4.9gSugar
3.1gFiber
615mgSodium
74mgChol
1.5gSat Fat
780mgPotassium
65mgCalcium
2.6mgIron
1.4mcgVitamin B12
9mgVitamin C
low-calorie
low-cholesterol
low-calorie
Instructions
1
Prep
Pat the fish fillet dry and season both sides with salt and black pepper. Thinly slice the onion and mince the garlic.
2
Sweat
Heat 1/2 teaspoon olive oil in a nonstick skillet over medium-low heat and cook the onion for 15–18 minutes, stirring occasionally, until deep golden-brown and jammy.
3
Bloom
Add garlic, cumin, cinnamon, and turmeric to the onion, stirring over medium heat for 30 seconds until fragrant and the raw garlic smell fades.
4
Simmer
Stir in the rice to coat, pour in the stock, bring to a boil over high heat, then cover and simmer on low for 12–14 minutes until tender and liquid is absorbed.
5
Sear
While the rice finishes, heat the remaining 1/2 teaspoon olive oil in a separate skillet over medium-high heat and sear the fish fillet for 3–4 minutes per side until opaque throughout and flakes easily.
6
Plate
Mound the spiced rice on a plate, lay the seared fish fillet on top, and scatter over the pine nuts and parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 2/3 cup130g basmati rice, uncooked
- 11 medium (150g) onion
- 2 tsp2 tsp olive oil, divided
- 2 clove2 clove garlic
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground cinnamon
- 1/4 tsp1/4 tsp ground turmeric
- 1 1/3 cup320ml low-sodium vegetable stock
- 1 tsp1 tsp lemon juice
- 2 tsp2 tsp pine nuts
- 2 tbsp2 tbsp fresh parsley
- 1/4 tsp1/4 tsp salt
- pinch of black pepper
