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Herb-Steamed White Fish with Rice

Delicate white fish gently steamed with fresh herbs, served over fluffy rice for a light, fragrant dish that's nourishing, clean, and satisfying.

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Course Type Dinner Cuisine Mediterranean Color Beige White Prep Time5 minutes Cook Time15 minutes Total Servings 4

Ingredients

  • 1 lb White Fish (cod or tilapia)
  • 3 cup (Cooked) White Rice
  • 0.5 tsp Salt, divided
  • 0.25 tsp Dried Parsley
  • 0.25 tsp Dried Dill
  • 1 Small Bay Leaf
  • 2 tbsp Low-Sodium Chicken or Vegetable Broth

Directions

Preheat oven: Preheat oven to 375°F (190°C).

  1. Prepare the fish
  2. Pat fish dry with a paper towel.
  3. Sprinkle lightly with ¼ tsp salt, dried parsley, and dried dill on both sides.

Bake

  1. Place fish in a baking dish in a single layer.
  2. Add 2 tbsp broth and the bay leaf to the dish (do not place bay leaf directly on fish).
  3. Cover loosely with foil to retain moisture.
  4. Bake for 15–20 minutes, depending on thickness, until fish is opaque and flakes easily with a fork.
  5. Remove bay leaf before serving.

Serve

  1. Warm the cooked white rice.
  2. Season rice lightly with remaining ¼ tsp salt if needed.
  3. Serve fish over or alongside rice.

Nutrition Facts

Total Servings 4
Single Serving Size 1 plate = 4oz + 3/4 cup cooked white rice
Amount Per Serving
Calories 290
Total Fat 4 g
Carbohydrates 35 g
Protein 26 g