🐟 Sabzi Polo ba Mahi

Name: Sabzi Polo ba Mahi
Total time: 75 min
Yield: 4
Cuisine: Iran
Ingredients: 350 g basmati rice; 60 g dill, chopped; 60 g parsley, chopped; 40 g coriander, chopped; 4 white fish fillets (about 600 g); 1 pinch saffron, steeped in 2 tbsp hot water; 3 tbsp oil; salt, turmeric

Origin: Iran

612kcal

per serving · 350 g

175kcal

per 100 g

38 gProtein11 g / 100 g

23 gFat6.5 g / 100 g

66 gCarbs19 g / 100 g

Sabzi polo ba mahi is a Persian dish of fragrant basmati rice steamed with a large quantity of chopped fresh herbs, mainly dill, parsley and coriander, served with pan-fried white fish. A little saffron is drizzled over the rice for colour and aroma. The rice is green, herby and fluffy, while the fish is crisp outside and flaky inside.

Diets

✓

No pork

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

✓

High protein11 g protein per 100 g — 25% of the calories

Not vegetarianbecause of: fish

Not veganbecause of: fish

Not keto19 g carbs per 100 g

Allergens

Contains (in a typical recipe):

⚠ Fish

What it is made of

basmati ricedillparsleycorianderfishsaffronoil

Recipe

4 servings75 min

Ingredients

350 g basmati rice
60 g dill, chopped
60 g parsley, chopped
40 g coriander, chopped
4 white fish fillets (about 600 g)
1 pinch saffron, steeped in 2 tbsp hot water
3 tbsp oil
salt, turmeric

Method

Rinse the rice, soak for 30 minutes, then parboil in salted water for 6 minutes and drain.
Mix the rice with the chopped herbs.
Heat 2 tbsp oil in a pot, add the herbed rice, cover with a lid wrapped in a cloth and steam on low heat for 40 minutes.
Season the fish with salt and turmeric and fry in the remaining oil until golden and cooked through.
Drizzle the saffron water over the rice and serve with the fish.

How to make it lighter

Bake the fish instead of frying it to use less oil.
Reduce the rice and keep the full amount of herbs for volume.
Serve with a plain salad of cucumber and tomato on the side.

History

Sabzi polo ba mahi is the traditional meal for Nowruz, the Persian New Year, where the fresh herbs are often said to symbolise spring and renewal. It is eaten across Iran and in Iranian communities abroad, especially on the eve or first day of the new year.

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →