Recipes · Lebanese · Seafood
Sayadieh (Spiced Fish and Rice with Caramelized Onion)
One serving has 735 kcal and 44 g protein, and at least a fifth of a woman's daily need of selenium (143%), manganese (107%), phosphorus (76%), thiamin (70%), copper (62%) and pyridoxine (58%). Ready in 70 minutes.
- Preparation: 20 min
- Cooking: 50 min
- Makes: 1 serving (556 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: celery, fish, sesame
Ingredients
- 170 g Grouper, raw
- 80 g Rice, white, long-grain
- 60 g Onions, raw
- 1 g Cumin
- 0.3 g Turmeric
- 15 g Olive oil
- 10 g Tahini
- 10 g Lemon juice
- 8 g Pine nuts
- 1.3 g Salt
- 140 g Water
- 60 g Fish stock
Method
- Season the fish with a little salt and pan-fry it in half the oil for 3-4 minutes per side until golden and just cooked through; set aside and keep warm.
- In the same pan, cook the sliced onion in the remaining oil over medium-low heat for 20-25 minutes, stirring occasionally, until deeply caramelized; set half aside for serving.
- Add the cumin and turmeric to the pan, then the rice, fish stock and water, and bring to a boil.
- Cover, reduce the heat to low, and simmer for 15-18 minutes until the rice is tender and the liquid is absorbed; season with the remaining salt.
- Whisk the tahini with the lemon juice and a splash of water into a smooth sauce.
- Spread the rice on a platter, flake the fish over the top, scatter with the reserved caramelized onion and toasted pine nuts, and serve with the tahini sauce on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 735 kcal | 35% |
| Carbohydrates | 74.3 g | |
| Water | 405 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 43.5 g | 91% |
| Tryptophan | 0.49 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 3.4 g | |
| Methionine | 1.2 g | |
| Cystine | 0.53 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.2 g | |
| Histidine | 1.2 g | |
| Fat | 28.8 g | |
| Monounsaturated | 15.2 g | |
| Polyunsaturated | 7.5 g | |
| Docosahexaenoic Acid (DHA) | 0.43 g | |
| Eicosapentaenoic Acid (EPA) | 0.1 g | |
| Omega-6 | 6.6 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 62.9 mg | |
| Calcium | 159 mg | 16% |
| Copper | 0.56 mg | 62% |
| Iron | 7.5 mg | 42% |
| Magnesium | 115 mg | 37% |
| Manganese | 1.9 mg | 107% |
| Phosphorus | 529 mg | 76% |
| Potassium | 1,176 mg | 25% |
| Selenium | 78.4 µg | 143% |
| Sodium | 740 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.77 mg | 70% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 5.7 mg | 41% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 45% |
| Pyridoxine (vitamin B6) | 0.75 mg | 58% |
| Folate (vitamin B9) | 229 µg | 57% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 21.8 mg | 5% |
| Vitamin A | 74.7 µg | 11% |
| Vitamin C | 8.4 mg | 11% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.2 mg | 21% |
| Vitamin K | 13.9 µg | 15% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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