Middle Eastern · Dinner
Fish and Spiced Rice with Caramelized Onions (High-Protein)
Pan-seared white fish fillet rests on turmeric-spiced basmati rice with deeply caramelized onions, toasted cumin, and cinnamon. Cannellini beans and a soft-boiled egg boost protein while preserving the sweet-savoury Middle Eastern onion-and-rice profile, finished with parsley and toasted almonds for crunch.
$7
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
612Calories
54.3gProtein
18.9gFat
62.1gCarbs
5.9gSugar
7.8gFiber
870mgSodium
300mgChol
3.4gSat Fat
1180mgPotassium
135mgCalcium
5.8mgIron
2.1mcgVitamin B12
14mgVitamin C
pescatarian
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the fish fillet dry with salt and pepper; thinly slice the onion and rinse the rice under cold water until it runs clear.
2
Sweat
Heat 1/2 tbsp olive oil over medium-low heat and sweat the onion for 15 minutes, stirring occasionally, until deeply golden-brown and jammy.
3
Bloom and simmer
Stir cumin, turmeric, and cinnamon into the onion for 30 seconds until fragrant, then stir in rice to coat. Pour in stock, bring to a boil, cover, and simmer on low for 12 minutes until tender and liquid absorbs.
4
Sear and boil
Heat remaining 1/2 tbsp oil over medium-high heat and sear the fish 3 minutes per side until opaque. Meanwhile, boil the egg for 6.5 minutes, then chill, peel, and halve.
5
Plate
Fold beans and lemon juice into rice, spoon onto a plate, top with fish and egg, scatter toasted almonds and parsley over all.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 1 cup190g basmati rice, dry
- 22 medium onion
- 2/3 cup120g cannellini beans, cooked
- 22 eggs
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp ground turmeric
- 1/2 tsp1/2 tsp ground cinnamon
- 2 cup480ml chicken stock
- 2 tbsp2 tbsp lemon juice
- 4 tbsp40g almonds
- 2 tbsp2 tbsp fresh parsley
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
