Sabzi Polo ba Mahi: Herb Rice with Pan-Fried Fish

A fragrant Persian herb rice, bursting with fresh green herbs, served with delicate pan-fried white fish and a bright green salad.

• Prep: 35 min
• Cook: 45 min
• Total: 1 hr 20 min
• Servings: 5
• Cuisine: Persian
• Difficulty: Medium
• Cost: $6.79/serving

Dietary

• Nut-Free
• Egg-Free
• Pescatarian
• High-Protein
• Low-Sugar

Tags

• fry
• healthy
• fresh
• savory
• classic

Ingredients

• 2 pound firm white fish fillets (1-inch thick)
• 4 tablespoon olive oil
• 0.5 cup all-purpose flour
• 1 teaspoon turmeric powder
• 1.25 teaspoon salt
• 0.625 teaspoon black pepper (freshly ground)
• 3 cup basmati rice (uncooked)
• 6 cup water
• 2 cup fresh dill (chopped)
• 1 cup fresh cilantro (chopped)
• 1 cup fresh parsley (chopped)
• 0.5 cup fresh chives (chopped)
• 2 tablespoon butter
• 1 head green leaf lettuce (washed and torn)
• 2 Roma tomatoes (sliced)
• 0.5 English cucumber (sliced)
• 1 tablespoon red wine vinegar

Instructions

1. Rinse 3 cups basmati rice until water runs clear. In a large pot, bring 6 cups water and 1 tablespoon salt to a rolling boil. Add the rinsed rice and boil for 6-8 minutes, until grains are par-cooked (al dente). Drain the rice.
2. In a large bowl, gently combine the par-cooked rice with 2 cups chopped fresh dill, 1 cup chopped fresh cilantro, 1 cup chopped fresh parsley, and 1/2 cup chopped fresh chives. Mix carefully to distribute herbs without mashing the rice.
3. Return the pot to the stove over low heat. Add 2 tablespoons butter to the bottom. Transfer the herb rice mixture to the pot, mounding it into a pyramid. Poke a few holes in the rice for steam. Cover tightly with a lid, preferably wrapped in a kitchen towel, and steam on low heat for 40 minutes.
4. While the rice steams, prepare the fish. Pat the fish fillets dry with paper towels. In a shallow dish, combine 1/2 cup all-purpose flour, 1 teaspoon turmeric powder, 1 teaspoon salt, and 1/2 teaspoon black pepper. Dredge each fish fillet in the flour mixture, shaking off excess.
5. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add the floured fish fillets and pan-fry for 3-5 minutes per side, depending on thickness, until golden brown and cooked through. Avoid overcrowding the pan; cook in batches if necessary.
6. Prepare the green salad. In a large bowl, combine the torn green leaf lettuce, sliced Roma tomatoes, and sliced English cucumber.
7. In a small bowl, whisk together 2 tablespoons olive oil, 1 tablespoon red wine vinegar, 1/4 teaspoon salt, and 1/8 teaspoon black pepper to make a simple dressing. Pour over the salad and toss gently.
8. Serve the pan-fried fish immediately with fluffy Sabzi Polo (herb rice) and the fresh green salad.

Notes

Sabzi Polo is traditionally served for Nowruz (Persian New Year). The amount of fresh herbs can be adjusted to your preference. If you prefer a dairy-free meal, omit the butter for the rice and use olive oil.

Nutrition (per serving)

• Calories: 768
• Protein: 49.3 g
• Carbohydrates: 97.7 g
• Fat: 19 g
• Fiber: 2.2 g
• Sodium: 744 mg
• Saturated Fat: 5.2 g
• Sugar: 2.1 g
• Cholesterol: 100 mg