Recipes · Iranian · Main Courses
Sabzi Polo ba Mahi (Herbed Rice with Fish)
One serving has 529 kcal and 31 g protein, and at least a fifth of a woman's daily need of vitamin K (250%), selenium (104%), manganese (59%), phosphorus (56%), folate (55%) and cobalamin (54%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (428 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, High protein
- Contains: dairy, fish
Ingredients
- 70 g Rice, white, long-grain
- 12 g Dill, fresh
- 10 g Parsley, fresh
- 8 g Cilantro, fresh
- 10 g Scallions, raw
- 10 g Butter, unsalted
- 1.3 g Salt
- 150 g Water
- 140 g Cod, raw
- 8 g Vegetable oil
- 0.3 g Turmeric
- 8 g Lemon juice
Method
- Rinse the rice, then parboil it in salted water for 6-8 minutes, until just past al dente, and drain.
- Mix the chopped dill, parsley, cilantro and scallions through the parboiled rice.
- Layer the herbed rice in a pot with the butter and the water; cover and steam over low heat for 25-30 minutes, until the rice is tender and fluffy.
- Meanwhile, season the fish fillet with the turmeric, salt and lemon juice, and fry in the vegetable oil for 3-4 minutes per side, until cooked through and opaque all the way through.
- Serve the herbed rice alongside the fish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 529 kcal | 25% |
| Carbohydrates | 59.2 g | |
| Water | 316 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 31.1 g | 65% |
| Tryptophan | 0.35 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.5 g | |
| Methionine | 0.87 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.87 g | |
| Fat | 17.8 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 5.4 g | |
| Docosahexaenoic Acid (DHA) | 0.17 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 4.3 g | |
| Saturated | 6.6 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 81.7 mg | |
| Calcium | 102 mg | 10% |
| Copper | 0.27 mg | 30% |
| Iron | 5.4 mg | 30% |
| Magnesium | 80.8 mg | 26% |
| Manganese | 1.1 mg | 59% |
| Phosphorus | 390 mg | 56% |
| Potassium | 889 mg | 19% |
| Selenium | 57.2 µg | 104% |
| Sodium | 608 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 6.3 mg | 45% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 218 µg | 55% |
| Cobalamin (vitamin B12) | 1.3 µg | 54% |
| Choline | 101 mg | 24% |
| Vitamin A | 206 µg | 29% |
| Vitamin C | 32 mg | 43% |
| Vitamin D (D2 + D3) | 50.4 IU | 8% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 225 µg | 250% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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