Middle Eastern · Dinner
Fish and Spiced Rice with Caramelized Onions (Low-Chol)
White fish fillet is poached in a saffron-and-cumin-spiced tomato broth, then plated over turmeric rice topped with deeply caramelized onions. Lemon juice and parsley brighten the dish, while low-fat yogurt replaces cream for a lighter finish. Warm cinnamon and allspice round out the Middle Eastern spice profile.
$7
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
512Calories
36.2gProtein
13.9gFat
63.8gCarbs
8.6gSugar
4.9gFiber
845mgSodium
73mgChol
2.4gSat Fat
980mgPotassium
110mgCalcium
3.8mgIron
1.6mcgVitamin B12
14mgVitamin C
gluten-free
low-cholesterol
protein-rich
low-chol
Instructions
1
Prep
Rinse the rice under cold water, pat the fish dry, and season with salt and pepper.
2
Heat 1/2 tbsp olive oil over medium heat, sweat the sliced onion for 12–15 minutes until deeply golden and jammy.
3
Add turmeric and cumin to the pan, toast for 30 seconds until fragrant, then stir in the rinsed rice and stock.
4
Cover and simmer over low heat for 15 minutes until the rice is tender and liquid is absorbed.
5
In a separate skillet, warm 1/2 tbsp olive oil over medium heat, add crushed tomato, saffron, cinnamon, and allspice, and simmer 3 minutes.
6
Nestle the fish into the sauce over low heat, cover, and poach 8–10 minutes until opaque and flaking.
7
Stir lemon juice and yogurt into the sauce off heat until glossy; do not boil.
8
Spoon rice onto a plate, top with fish and sauce, scatter reserved caramelized onions and parsley, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 1 cup190g basmati rice
- 2 cup480ml low-sodium vegetable stock
- 11 onion
- 1 tsp1 tsp ground turmeric
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp saffron threads
- 7 oz100g, a quarter of a 14.5 oz can canned crushed tomato
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp low-fat plain yogurt
- 2 tbsp2 tbsp parsley
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
