5.0 from 6 votes
Persian herb rice with fish - sabzi polo ba mahi
This dish is traditional for Nowruz, but the fresh flavors are a delicious meal any time.
Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4 approx
Calories: 497 kcal
Course:
Main Course
Cuisine:
Persian
Ingredients
For rice -
- 1 cup basmati rice or other long grain rice
- 2 tablespoon finely chopped cilantro coriander
- 2 tablespoon finely chopped parsley
- 2 tablespoon finely chopped dill
- 2 tablespoon finely chopped green onions/scallions or chives
- 1 teaspoon salt
- 1 ½ tablespoon olive oil or vegetable oil
- 1 tablespoon butter cut into chunks
For fish -
- 1 lb firm fish fillets eg salmon, pollock
- 2 tablespoon flour
- ¼ teaspoon salt or part/all garlic salt
- ¼ teaspoon pepper
- ¼ teaspoon Turmeric
- 2 ½ tablespoon vegetable oil
Instructions
- Wash the rice well in a number of changes of water until the water is almost clear when you rinse (around 4-5 changes of water). Finely chop the herbs and set aside.
- Boil a pot of water, at least 3 cups, and add the salt and the rice. Cover and bring to a boil, reduce heat so that the pot doesn’t boil over and cook for around 5min.
- Test the rice - it should be a little soft on the outside but still firm inside (‘al dente’). Drain in a colander, run under cold water (but on gentle pressure so it doesn't break up the rice). Mix the herbs through the rice.
- Return the pot to the heat and warm the oil over a medium heat. Place a layer of the rice over the bottom and flatten down slightly, then add the rest in a slight pyramid over the top. Make three to five holes in the rice to allow steam to escape such as with the handle of a wooden spoon. Dot the butter on top, put a cloth over the lid of the pan to catch the steam then cover.
- Start the heat on medium-high for around 5 - 10 minutes then reduce the heat to very low and cook for around 30 - 40 minutes in total.
- Meanwhile, mix together the flour, salt, pepper, turmeric on a plate (if you like, you can also add a little dill). Dredge the fish fillets in the seasoned flour on both sides and shake off any excess.
- Warm the oil in a large skillet and cook the fish for around 5 minutes on each side, depending on thickness of fillets, until cooked through.
- To serve the rice, try to cover the pan with a plate and invert it so you get the crust on top, or else make sure you get the crust (tahdig) from the pan to enjoy alongside everything else.
Cup of Yum
Nutrition Information
Calories
497kcal
(25%)
Carbohydrates
41g
(14%)
Protein
26g
(52%)
Fat
24g
(37%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
9g
Monounsaturated Fat
9g
Trans Fat
0.2g
Cholesterol
70mg
(23%)
Sodium
814mg
(34%)
Potassium
642mg
(18%)
Fiber
1g
(4%)
Sugar
0.2g
(0%)
Vitamin A
365IU
(7%)
Vitamin C
4mg
(4%)
Calcium
35mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4approx
Amount Per Serving
Calories 497
% Daily Value*
| Calories | 497kcal | 25% |
| Carbohydrates | 41g | 14% |
| Protein | 26g | 52% |
| Fat | 24g | 37% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 9g | 53% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 70mg | 23% |
| Sodium | 814mg | 34% |
| Potassium | 642mg | 14% |
| Fiber | 1g | 4% |
| Sugar | 0.2g | 0% |
| Vitamin A | 365IU | 7% |
| Vitamin C | 4mg | 4% |
| Calcium | 35mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.