Sayadieh Bowl
I love making healthy adjustments to traditional recipes to fine tune them into modern day, healthy versions that are just as, if not more, delicious. Sayadieh is a Lebanese style cumin infused Rice with breaded fried Fish served with fried Caramelized Onions. My version is not only healthier, but also easier to prepare with the onus on the oven. Providing high protein and fiber as well as a plethora of vitamins, minerals, anti-oxidants and healthy fats, this recipe upgrade is a keeper in my books.
Flakey White Fish Fillets are broiled/grilled to perfection in the oven with Cumin, Olive Oil and fresh Herbs. A medley of thinly sliced Onions are roasted to crispy caramelized perfection in a hot oven. An anti-inflammatory Salad of juicy Bell Peppers with Lemon and Olive Oil. Nutrient dense earthy, buttery slivered Almonds and Pine nuts are dry toasted stove top. Fresh Parsley, Lemon and a creamy anti-oxidant rich Tahini Sauce to finish.
You’ll need a broiler pan for this dish. “Broiling” is a North American term, not really used or understood elsewhere in the world. It means cooking something directly under a very high heat source, in this case, in your oven. In the UK and else where this is referred to as “Grilling”.
Organic Ingredients, serves 4
Fish
1 Lbs Halibut Fillet
1 Tbsp. Cumin Powder
Celtic Sea Salt
Cracked Black Pepper
4 Tbsps. Olive Oil
1 Tsp. Parsley
Lemon, for serving
Rice
2 Cups Basmati Rice
3 Cups Water
1 Onion
4 Garlic Cloves, peeled & minced
1 Tsp. Tomato Paste
1 Tsp. Cumin Seeds
1 Tsp. Cumin Powder
1 Tsp. Coriander Powder
1 Tsp. Turmeric Powder
1 Tsp. Paprika
1 Tbsp. Celtic Sea Salt
1/4 Cup Olive Oil
Red & Green Pepper Salad
1 Red Bell Pepper, cut into bite size pieces
2 Green Bell Pepper, cut into bite size pieces
Juice of 1/2 a Lemon
1/8 Cup Extra Virgin Olive Oil
Celtic Sea Salt, to taste
Tahini Sauce
4 Tbsps. Tahini, room temp.
1 Garlic Clove, peeled and grated fine
Approx. 1/4 cup Water
2 Lemon, juice only
Celtic Sea Salt, to taste
Roasted Onions
1 Red Onion
1 Yellow Onion
4 Tbsps. Olive Oil
Celtic Sea Salt, to taste
Toasted Nuts
1/2 Cup Slivered Almonds, toasted stove top
1/2 Cup Pine Nuts, toasted stove top
Method
For Tahini Sauce start with room temperature Tahini. Mix into a bowl with Water to thin. Mix well with a whisk while you add the Water til you have a smooth creamy consistency. You might not use the whole 1/4 cup of water, you might need a little more depending on your Tahini. Once a creamy like consistency is achieved, add Lemon Juice, Garlic and Salt and mix well. Taste and adjust to taste.
Toast Nuts in a pan stove top on medium high heat until the start to brown but before they burn, approx. 2 minutes. Remove from pan and set aside. Toast Pine Nuts and Almonds separately as they differ in size.
For Roast Onions, peel and slice Onions into thin crescents. Place on a baking sheet lined with parchment paper in single file. Don’t overcrowd the pan; use the largest pan you’ve got.
Season with Olive Oil and Salt, mixing well using your fingers. Roast in a 425f oven for 20-25 minutes. Mix once at the 15 minute mark. Keep a close eye on the Onions to make sure they don’t burn. Lower the heat if necessary towards the end.
Mix all Red & Green Pepper Salad in a bowl. Adjust dressing to taste.
Cut Fish fillet down the center where it has a natural line, and then into parallel 1 inch strips. Season with Ground Cumin, Salt, Pepper, Olive Oil and Parsley. Mix well using your hands. Pre-heat the broiler/grill in your oven to high. Once hot (approx. 10 minutes) arrange fish on the rack of a broiler pan. Broil/Grill on the first or second rack of your oven for approx. 4 minutes of the first side and 4 minutes on the second or until cooked through. Remove from oven and place Fish on a chopping board. Remove Skin and discard. Place Fillet as is over Rice, or chop into bite size squares using a sharp knife if preferred.
To make Rice, heat Olive Oil in a medium sized pot to medium heat. Saute Onions for approx. 10 minutes until or until they start to brown. Add Garlic, Spices and Tomato Paste and saute for a minute. Add Water, Rice and Salt, mix and bring to a boil on high heat. Leave to bubble for a minute. Cover and reduce heat to a low simmer. Cook for 15 minutes. Remove from heat, uncover and stir Rice carefully bringing the grains from the bottom of the pot to the top. Taste and if the grains are done, serve. If they need a few minutes longer simply cover for 2-3 minutes to let them cook in their steam.
Plate Rice in a bowl or plate, top with Fish, Red & Green Pepper Salad, Roasted Onions and Toasted Nuts. Drizzle Tahini Sauce over Fish and enjoy.
Red and Yellow Onion cut into thin crescents, seasoned in Salt and Olive Oil ready to go into the oven
Roasted on 425 for approx. 20-25 minutes, mixing once towards the end. Watch carefully so that don’t burn
Crispy, caramelized roasted Onions. They continue to crisp as they cool.
Rice prep - Onions, Garlic, Tomato Paste, Cumin Seeds, Cumin Powder, Coriander, Turmeric, Paprika
Water, Rice and Salt added. Bring to a boil, leave to boil for a minute then cover and reduce heat to a low simmer for 15 minutes
Perfectly cooked cumin infused basmati rice
Place seasoned Fish on a broiling rack brushed with a little Olive oil
Broil/Grill in a hot preheated oven approx. 10 inches from heat source..this is the second rack in my oven. 4 minutes per side, watching carefully.
Perfectly cooked, just starting to brown. Remove skin and discard before plating.
Plate Rice in a bowl or plate, top with Fish, Red & Green Pepper Salad, Roasted Onions and Toasted Nuts. Drizzle Tahini Sauce over Fish. Add a Lemon Wedge or Round to the bowl, garnish with Parsley and enjoy.
