Middle Eastern · Dinner
Rice with Fresh Herbs and White Fish (Low-Calorie)
Steamed basmati rice tossed with flaked poached white fish, parsley, dill, mint, scallion and lemon zest, brightened with lemon juice and a touch of olive oil. A light Middle Eastern herb rice dish where poaching replaces frying to keep it lean.
$5
12 minsPrep
20 minsCook
32 minsTotal
EasyLevel
Nutrition per serving
372Calories
37.4gProtein
7.9gFat
39.9gCarbs
1.6gSugar
2.6gFiber
690mgSodium
86mgChol
1.3gSat Fat
780mgPotassium
90mgCalcium
3.1mgIron
1.6mcgVitamin B12
24mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Rinse the rice under cold water in a sieve until clear. Measure out the parsley, dill, mint and scallion.
2
Boil
Bring the water to a gentle boil in a small saucepan over medium heat, then reduce to bare simmer. Slide in the fish fillet, cover and poach 8 minutes until opaque and flaking easily.
3
Simmer
Cook the rinsed rice in fresh water over medium heat 12 minutes until tender and water is absorbed. Remove from heat and let sit covered 5 minutes.
4
Finish
Lift the poached fish onto a plate, flake it with a fork, discarding skin or bones. Fold the fish, herbs, scallion, lemon zest, juice, oil, salt and pepper into the warm rice until evenly distributed, then mound onto a plate and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 1 cup190g basmati rice, dry
- 1 1/2 cup360ml water, for poaching the fish
- 6 tbsp6 tbsp parsley
- 3 tbsp3 tbsp dill
- 3 tbsp3 tbsp mint
- 22 scallion
- 2 tsp2 tsp lemon zest
- 2 tbsp2 tbsp lemon juice
- 2 tsp2 tsp olive oil
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
