Healthy Hints

Complete this meal with a side salad or a yogurt spinach dip (Borani Esfanaj), to add a tang to every bite! With an impressive traffic light profile, there's room for a little indulgence — after all, it is Navroz!

Ingredients

Ingredients

Sabzi Polo (herbed rice):

150 g sella basmati rice

750 ml water

2 tsp salt

50 g parsley, finely chopped

50 g coriander, finely chopped

50 g dill, finely chopped

2 spring onions, finely chopped

1 medium leek, finely chopped

1 tbsp olive oil

1 tsp saffron

Mahi (fish):

3 medium sea bass, filleted

1 lemon, juiced

½ tsp saffron

½ tsp salt

4 tsp olive oil 

 

 

What does this chart mean?

Serving Weight 230 g
  • Calories121kcal
  • Protein15.5g
  • Fat5.9g
  • Saturated fat1.0g
  • Trans fat0.0g
  • Cholesterol28.6mg
  • Carbohydrate3.6g
  • Sugars (Total)0.8g
  • Fibre1.1g
  • Sodium447.00mg
  • Salt1.1g
  • Iron1.6mg
  • Calcium51.5mg
  • Vitamin C20.0mg
  • Vitamin D3.9mcg
  • Vitamin B120.2mcg
  • Potassium355.3mg

Directions

  1. Rinse the rice until the water runs clear. Soak the rice in clean water and set aside for 20 - 30 minutes. 
  2. Cut each fillet of fish into two pieces. Gently rinse in water and pat dry with a paper towel. 
  3. Crush the saffron and mix with one tablespoon of warm water. In a shallow dish, combine the lemon juice, saffron and half a teaspoon of salt. Apply the mixture onto both sides of the fish. Set aside to marinate. 
  4. Lightly crush the remaining saffron with 2 tablespoons of warm water and set aside, to use for the rice.
  5. Place the water in a saucepan, add the remaining salt and bring to boil. Drain the water from the soaked rice and add to the saucepan. Bring to a boil, reduce to a low heat and cook for 15 minutes.
  6. Once cooked, drain the rice into a colander. Layer the rice and herbs back into the saucepan, finishing with a layer of rice on the top.
  7. Drizzle the saffron mixture on top of the rice. 
  8. Take 1 tablespoon of the oil and pour around the sides of the saucepan to prevent the rice from sticking. Cover and cook on a very low heat for 10 minutes until the rice has steamed and is completely cooked through.
  9. While the rice is steaming, cook the fish. Place a non-stick frying pan and heat with a little of the remaining olive oil. Fry the fish fillets in small batches over a medium heat for 2 minutes on each side, or until cooked through.
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