persian

Persian Herb Rice with Seared Trout

Name: Persian Herb Rice with Seared Trout
Yield: 1 serving
Cuisine: persian
Ingredients: 180 g trout fillet; 65 g basmati rice, dry; 18 g fresh dill, chopped; 18 g fresh parsley, chopped; 24 g olive oil; 15 g lemon juice; 1 g ground turmeric; 3 g salt; 1 g black pepper; 420 g water

This pan-seared dish pairs trout fillet with basmati rice, dry, fresh dill, chopped and fresh parsley, chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Easy

Balanced Heart friendly Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

42 g Protein

57 g Carbohydrates

29 g Fat

3 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

180g trout fillet 180 kcal
65g basmati rice, dry 237 kcal
18g fresh dill, chopped 6 kcal
18g fresh parsley, chopped 6 kcal
24g olive oil 212 kcal
15g lemon juice 5 kcal
1g ground turmeric 3 kcal
3g salt 0 kcal
1g black pepper 3 kcal
420g water 0 kcal

Cooking instructions

basmati ricesaltwater
Rinse rice. In a small pot, combine rice, water, and salt. Simmer until tender, 10-12 minutes; drain and return to pot.
basmati ricefresh dillfresh parsley
Stir chopped dill and parsley into the hot rice, cover, and steam on low 6-8 minutes to set the herbs.
trout filletolive oilground turmericsaltblack pepper
Season trout with salt, pepper, and a pinch of turmeric. Heat oil in a skillet over medium-high.
trout filletlemon juice
Sear trout 3-4 minutes per side until cooked through. Squeeze lemon over the fish.
basmati ricelemon juice
Serve fish over herb rice and drizzle any pan juices on top.