Sayadieh

Sayadieh is a traditional Lebanese dish featuring fragrant rice layered with tender fish, seasoned with spices and caramelized onions. This healthy version maintains the authentic flavors while incorporating wholesome ingredients for a nutritious meal.

Ingredients

• White fish fillets (such as cod or haddock) - 300 grams
• Basmati rice - 150 grams
• Large onion - 1, sliced
• Garlic cloves - 2, minced
• Olive oil - 3 tablespoons
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Water - 400 ml
• Fresh parsley - for garnish

Steps

1. In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the sliced onions and cook until they are caramelized and golden brown, about 10-15 minutes. Remove half of the onions and set aside for garnish.
2. Add the minced garlic to the remaining onions in the pan, cooking for an additional minute until fragrant.
3. Stir in the ground cumin, coriander, cinnamon, salt, and pepper, cooking for another minute to toast the spices.
4. Add the basmati rice to the pan, stirring well to coat the grains in the onion and spice mixture.
5. Pour in the water, bringing the mixture to a boil. Reduce the heat to low, cover the pan, and let it simmer for 15-20 minutes or until the rice is cooked and water is absorbed.
6. While the rice is cooking, season the fish fillets with salt and pepper. In a separate skillet, heat the remaining tablespoon of olive oil over medium-high heat. Cook the fish for about 3-4 minutes on each side until golden brown and cooked through.
7. Once the rice is ready, fluff it with a fork and remove it from heat. Serve the rice on plates, topped with the cooked fish and garnished with the reserved caramelized onions and fresh parsley.

Nutrition

• Calories: 550
• Protein: 30 g
• Carbs: 65 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.4 L

Health Benefits

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

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