White Fish with Sayadieh Onion Rice
- 35 mintotal time
- $2.62£1.61a serving
- 586569calories
- 31 gprotein
Serves 4; price is an estimate. Dinner Plan is a paid weekly plan for your household and budget. You see your week before you pay.
Paprika fish over cumin and cinnamon rice cooked with golden fried onion, with lemony tahini and parsley.
Ingredients
Serves 4.
- 1½ cups long-grain white rice
- 1 yellow onion, thinly sliced
- 1 lb frozen white fish fillets (cod, pollock or tilapia), 4 fillets, thawed overnight in the fridge
- 2 oz tahini
- 1 lemon
- 1 garlic clove, finely grated
- ¼ bunch parsley, chopped
- 3 tbsp olive oil
- 1 tsp ground cumin
- ½ tsp ground cinnamon
- 1 vegetable bouillon cube
- ½ tsp paprika
- salt, to taste
- black pepper, to taste
Contains: fish, sesame, celery. Check the label: wheat (gluten), milk, soy, sulfites. Always read the labels if you cook for someone with an allergy.
Method
- Put the kettle on and rinse the rice. Heat 2 tablespoons of the olive oil in a saucepan on medium-high heat and fry the yellow onion with a pinch of salt for 6 minutes, stirring often, until deep golden. Lift out a spoonful for the topping.
- Stir in the rice, the ground cumin and the ground cinnamon for 1 minute, then add the crumbled bouillon cube and 2½ cups (600 ml) of just-boiled water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Meanwhile, heat the air fryer to 400°F. On a plate, rub the fish with the rest of the oil and season with the paprika, salt and black pepper. Lay the fillets in the basket in a single layer (in two batches if they do not fit), then wash your hands after handling the raw fish. Air fry for 8–10 minutes, until the fish is opaque and flakes easily (145°F). Bake on a lined tray at 425°F for 12–14 minutes.
- Whisk the tahini with the juice of the lemon, the garlic, a pinch of salt and 3–4 tablespoons of water until smooth and pourable.
- Using a clean fish slice, lift the fish onto the rice, drizzle with the tahini sauce and scatter with the fried onion and parsley.
Leftovers: Best eaten on the day; cooked fish keeps in the fridge for 1 day. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.
Ingredients
Serves 4.
- 300 g long-grain rice
- 1 onion, thinly sliced
- 500 g frozen white fish fillets (cod, pollock or basa), 4 fillets, thawed overnight in the fridge
- 60 g tahini
- 1 lemon
- 1 garlic clove, finely grated
- ¼ bunch parsley, chopped
- 3 tbsp olive oil
- 1 tsp ground cumin
- ½ tsp ground cinnamon
- 1 vegetable stock cube
- ½ tsp paprika
- salt, to taste
- black pepper, to taste
Contains: fish, sesame, celery. Check the label: gluten, milk, soya, sulphites. Always read the labels if you cook for someone with an allergy.
Method
- Put the kettle on and rinse the rice. Heat 2 tablespoons of the olive oil in a saucepan on medium-high heat and fry the onion with a pinch of salt for 6 minutes, stirring often, until deep golden. Lift out a spoonful for the topping.
- Stir in the rice, the ground cumin and the ground cinnamon for 1 minute, then add the crumbled stock cube and 600 ml of just-boiled water. Bring to the boil, cover and cook on the lowest heat for 15 minutes, until the water is absorbed and the grains are tender (if not, cover and cook 2–3 minutes more). Leave covered off the heat for 5 minutes.
- Meanwhile, heat the air fryer to 200°C. On a plate, rub the fish with the rest of the oil and season with the paprika, salt and black pepper. Lay the fillets in the basket in a single layer (in two batches if they do not fit), then wash your hands after handling the raw fish. Air fry for 8–10 minutes, until the fish is opaque and flakes easily (63°C). Bake on a lined tray at 220°C (200°C fan) for 12–14 minutes.
- Whisk the tahini with the juice of the lemon, the garlic, a pinch of salt and 3–4 tablespoons of water until smooth and pourable.
- Using a clean fish slice, lift the fish onto the rice, drizzle with the tahini sauce and scatter with the fried onion and parsley.
Leftovers: Best eaten on the day; cooked fish keeps in the fridge for 1 day. Cool leftover rice within 1 hour, keep it in the fridge for no more than 1 day and reheat it only once, until steaming hot.
Nutrition per serving
| Calories | 586 |
|---|---|
| Protein | 31 g |
| Carbohydrate | 70 g |
| Fat | 20 g |
| Fiber | 4 g |
| Sodium | 694 mg |
| Calories | 569 |
|---|---|
| Protein | 31 g |
| Carbohydrate | 69 g |
| Fat | 21 g |
| Fibre | 4 g |
| Sodium | 541 mg |
Worked out from the ingredients, 286 g a serving; optional extras and salt to taste aren't counted. US and UK values differ a little because each uses that country's food data and products. US values from USDA FoodData Central.UK values from McCance and Widdowson's Composition of Foods Integrated Dataset 2021, under the Open Government Licence v3.0.
What it costs
About $2.62 a serving in the US (range $2.00–$3.47) and £1.61 in the UK (range £1.23–£2.13). That's the share of each ingredient this recipe uses; basics like oil, salt and spices aren't counted.
Prices are estimates. Item prices come from public price data where available (US: Bureau of Labor Statistics and USDA; UK: Office for National Statistics). Where that data has no match, we use our own estimate. Ranges set using Open Prices data (Open Food Facts, ODbL). Prices as of October 2026. How we estimate
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