Turkish · Dinner
Anchovy Rice Bake (Low-Chol)
Anchovy fillets are folded through baked white rice with sautéed onion, tomato, and garlic, brightened by lemon and parsley, then finished under a light dusting of breadcrumbs for a crisp top. Olive oil replaces butter throughout, keeping the bake low in saturated fat while carrying the anchovy's briny depth across the whole dish.
$5
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
496Calories
33.2gProtein
17.5gFat
52.8gCarbs
5.2gSugar
3.6gFiber
1752mgSodium
75mgChol
3.1gSat Fat
735mgPotassium
142mgCalcium
4.1mgIron
1.3mcgVitamin B12
14mgVitamin C
low-cholesterol
pescatarian
gluten-free-adaptable
low-chol
Instructions
1
Preheat oven to 375°F (190°C). Pat anchovy fillets dry with paper towel. Dice onion, tomato, and garlic; chop parsley.
2
Warm olive oil in a small skillet over medium heat, cook onion for 4 minutes until soft and translucent.
3
Add garlic and tomato to the skillet, cook over medium heat for 3 minutes until tomato softens into a sauce.
4
Stir the cooked rice, parsley, lemon juice, salt, and pepper into the skillet off the heat until evenly coated.
5
Spread half the rice mixture into a greased baking dish, lay anchovy fillets over it in one layer, top with remaining rice.
6
Scatter breadcrumbs over the top and bake at 375°F (190°C) for 20 minutes until golden; anchovies firm and opaque.
7
Slide onto a plate and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz165g, about 14-16 fillets anchovy fillets
- 1 1/2 cup280g cooked white rice
- 11 onion
- 22 small tomato
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp olive oil
- 2 tbsp2 tbsp parsley
- 2 tsp2 tsp lemon juice
- 4 tbsp20g dried breadcrumbs
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
