Fish and Rice

Fish and Rice is a delightful Lebanese dish that combines tender, spiced fish with fragrant rice, making for a comforting and satisfying meal. This dairy-free recipe highlights the vibrant flavors of the Mediterranean, perfect for seafood lovers.

Ingredients

• White fish fillets (e.g., cod or haddock) - 300 grams
• Basmati rice - 150 grams
• Olive oil - 2 tablespoons
• Onion, finely chopped - 1 medium
• Garlic, minced - 2 cloves
• Tomato, diced - 1 medium
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Vegetable broth - 400 milliliters
• Fresh parsley, chopped - 2 tablespoons
• Lemon juice - 1 tablespoon

Steps

1. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic and cook for an additional minute until fragrant.
3. Stir in the diced tomato, ground cumin, ground coriander, paprika, salt, and black pepper. Cook for another 3-4 minutes, allowing the flavors to meld.
4. Add the basmati rice to the skillet and stir to coat the rice with the spice mixture.
5. Pour in the vegetable broth, bring to a boil, then reduce the heat to low. Cover and simmer for 15 minutes, or until the rice is cooked and has absorbed the liquid.
6. While the rice is cooking, season the fish fillets with salt and black pepper. In a separate pan, heat a little olive oil over medium heat and cook the fish for about 3-4 minutes on each side, or until cooked through and flaky.
7. Once the rice is done, fluff it with a fork and stir in the chopped parsley and lemon juice.
8. Serve the fish on a bed of the spiced rice, garnished with additional parsley if desired.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 60 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 650 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• Rich in protein from the fish, supporting muscle health.
• Contains healthy fats from olive oil, beneficial for heart health.

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