Middle Eastern · Dinner
Rice with Fresh Herbs and White Fish (Low-Chol)
White fish fillet gently poached over herbed basmati rice with parsley, dill and scallion. Lemon zest and garlic brighten the grain, while the fish stays moist and flaky. Served warm with a lemon wedge, this is a light, low-cholesterol Middle Eastern rice plate.
$7
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
392Calories
40.9gProtein
6.8gFat
45.3gCarbs
1.6gSugar
2.9gFiber
940mgSodium
78mgChol
1.2gSat Fat
870mgPotassium
95mgCalcium
2.6mgIron
2.1mcgVitamin B12
18mgVitamin C
low-cholesterol
gluten-free
protein-rich
low-calorie
low-chol
Instructions
1
Prep
Pat the white fish fillet dry, season both sides with salt and pepper, and zest the lemon half into a small bowl.
2
Saute
Warm the olive oil in a skillet over medium heat, add the garlic and half the scallion, and saute for 1 minute until softened.
3
Poach
Pour in vegetable stock and bring to a gentle simmer, lay in the fish fillet, cover, and poach over low heat for 8 to 10 minutes until opaque and flaking easily.
4
Plate
Transfer the fish to a plate, stir the cooked rice, parsley, dill, remaining scallion and lemon zest into the stock, toss for 1 minute until absorbed, spoon beside the fish, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 1 cup190g basmati rice, cooked
- 1 cup240ml vegetable stock, low sodium
- 4 tbsp4 tbsp fresh parsley
- 4 tbsp4 tbsp fresh dill
- 22 scallion
- 2 clove2 clove garlic
- 2 tsp2 tsp olive oil
- 11 lemon, zested and cut into a wedge
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
