Fish and Rice

This Fish and Rice dish combines tender, flaky fish with fragrant jasmine rice, infused with herbs and lemon for a refreshing taste. It’s a healthy, balanced meal that's both satisfying and easy to prepare.

Ingredients

• White fish fillets (like cod or tilapia) - 300 grams
• Jasmine rice - 1 cup (200 grams)
• Vegetable broth - 2 cups (480 ml)
• Olive oil - 2 tablespoons (30 ml)
• Garlic - 2 cloves, minced
• Lemon juice - 2 tablespoons (30 ml)
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/4 teaspoon (optional)

Steps

1. Rinse the jasmine rice under cold water until the water runs clear, then drain well.
2. In a medium saucepan, combine the rinsed rice and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the rice is tender and the liquid is absorbed.
3. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
4. Season the fish fillets with salt, black pepper, and red pepper flakes (if using). Place the fish in the skillet and cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
5. Once the rice is done, fluff it with a fork and stir in lemon juice and chopped parsley.
6. Serve the fish over a bed of lemon parsley rice, garnished with additional parsley if desired.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 56 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 500 mg
• Cholesterol: 70 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in protein, supporting muscle growth and repair.

Tags