Directions:
- Preheat oven to 500°F.
- Make rice: Bring water to a boil in a 2-quart saucepan, then add rice, onion, garlic, bay leaf, salt, and pepper to taste. Return to a boil, cover, and reduce heat to low. Cook until rice is tender and liquid is absorbed, 15 to 17 minutes. Fluff rice with a fork and let stand, covered, 5 minutes. Stir in herbs just before serving.
- Cook fish while rice is cooking: Pat fillets dry and sprinkle with cumin and salt and pepper to taste on both sides. Heat oil in a well-seasoned 10-inch cast-iron skillet over high heat until hot but not smoking, then sear fillets until browned on 1 side, about 5 minutes. Turn fillets over and put skillet in oven. Roast fillets in upper third of oven until just cooked through, 6 to 8 minutes.
- Make sauce while rice is standing: Whisk together broth, juice, molasses, and cornstarch in a small skillet and simmer, whisking, until slightly thickened, 4 to 5 minutes. Halve each fillet crosswise and serve over rice. Spoon sauce over and around fish.
- Each serving, including rice, about 301 calories and 4 grams fat. Nutritional analysis provided by Gourmet
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 226.78 Kcal (949 kJ) | ||
| Calories from fat | 52.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.81g | 9% | |
|---|---|---|---|
| Cholesterol | 68.89mg | 23% | |
| Sodium | 587.4mg | 24% | |
| Potassium | 213.92mg | 5% | |
| Total Carbs | 12.65g | 4% | |
| Sugars | 8.93g | 36% | |
| Dietary Fiber | 0.46g | 2% | |
| Protein | 32.55g | 65% | |
| Vitamin C | 6.3mg | 11% | |
| Iron | 0.9mg | 5% | |
| Calcium | 49.4mg | 5% | |
| Amount Per 100 g | |||
| Calories | 79.28 Kcal (332 kJ) | ||
| Calories from fat | 18.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.03g | 9% | |
|---|---|---|---|
| Cholesterol | 24.08mg | 23% | |
| Sodium | 205.36mg | 24% | |
| Potassium | 74.79mg | 5% | |
| Total Carbs | 4.42g | 4% | |
| Sugars | 3.12g | 36% | |
| Dietary Fiber | 0.16g | 2% | |
| Protein | 11.38g | 65% | |
| Vitamin C | 2.2mg | 11% | |
| Iron | 0.3mg | 5% | |
| Calcium | 17.3mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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