Middle Eastern · Dinner
Rice with Fresh Herbs and White Fish (High-Protein)
White fish fillet poached in chicken stock and flaked over herbed basmati rice with cannellini beans and soft-boiled egg. Fresh parsley, dill and mint fold through the rice with lemon zest, juice and olive oil. A warm, protein-forward Middle Eastern rice plate.
$7
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
612Calories
56.3gProtein
18.9gFat
56.4gCarbs
3.6gSugar
10.8gFiber
757mgSodium
329mgChol
3.9gSat Fat
1380mgPotassium
175mgCalcium
5.8mgIron
2.4mcgVitamin B12
22mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Rinse the fish fillet, pat dry, and season with salt and pepper. Chop the parsley, dill, mint and slice the scallions.
2
Boil
Lower the egg into simmering water and cook 6 minutes until soft-set, then chill and peel.
3
Poach
Simmer garlic in chicken stock 1 minute, slide in the fish fillet, cover and poach over medium-low heat 8 to 10 minutes until opaque and flaking easily.
4
Fold
Mix the cooked rice, drained cannellini beans, herbs, scallions, lemon zest, lemon juice and olive oil until glossy. Spoon onto a plate, top with flaked fish and halved egg, pour any poaching liquid over, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 1 cup200g basmati rice, cooked
- 1 cup180g cannellini beans
- 22 large eggs
- 1/2 cup30g fresh parsley
- 4 tbsp12g fresh dill
- 4 tbsp12g fresh mint
- 44 scallions
- 2 tbsp28g olive oil
- 11 lemon
- 4 cloves4 cloves garlic
- 1 cup240ml low-sodium chicken stock
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
